|Address||655 Braddock Ave|
East Pittsburgh, PA 15112
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Starting Monday August 3rd we will be offering a New Class! It will be 1 hour Interval Circuit Training Class targeted at Fat Loss and basic Strength and Power Movements. It will be a Fast Paced Workout that will be as hard or easy as you make it on yourself, it’s for beginners as well as advanced athletes. We are opening this class to non-members for only $10 a class! Please spread the word if you know anyone who you think might be interested! For our current members it will be Free for Unlimited Members and it will count as 1 of your classes for 2x a week members. *This class will replace the 5:30pm CrossFit Class on Tuesday & Thrusday. The Monday & Wednesday 5:30pm class will still be active.
Gym will be closed this Saturday, August 1st as we will be participating in the 31 Heroes Main Event WOD at Town Point Park in Norfolk - so if you want to workout - please get registered and come out and join us! Or just stop by and show your support as the community comes together to wod for a great cause!
Skill Kipping pull-up Butterfly pull-up WOD 2 RDs for time of: RX: 50 Pull-ups 75 Sit-ups 50 OH Squats (75#/45#) 75 DUs L2: 50 Band Pull-ups 75 Sit-ups 50 OH Squats (65#/35#) 75 DUs L3: 50 Jumping Pull-ups 75 Sit-ups 50 OH Squats (45#/25#) 300 JR http://crossfitrosslyn.com/tuesday-72814/
The next 4 week cycle of Barbell Club will begin on Tuesday, August 4th at CFML. Sign ups are open and it's first come, first serve. Hurry and get your emails over to firstname.lastname@example.org to secure your spot. Only 8 members in each class time are permitted (5:30pm or 6:30pm at CFML on Tuesday AND Thursdays)
Tuesday 7.28.15 Warm up: 3 rounds for quality (15 minutes max) 200m run 10 beat swings, rings or bar 6 Turkish get ups (3 each arm) 10 GHD WOD: 7 rounds for time (40 minute cap) 50 foot handstand walk (20 shoulder taps on wall, 20 shoulder taps off box-alternating... 20 total) 14 ohs, 115/75 (55% Snatch) 7 hang power snatch, 115/75 Rest 1:1 Remaining time: Core series: 10 v-ups 20 tuck crunches 30 hollow body rocks
These guys... We are so proud of the CFW 2015 CrossFit Games athletes... they went head to head with the best and laid all out earning them the 36th most fit team and the 17th most fit masters 45-49 woman in the world! Dawn Hutchison, Caleb Martin, Amanda Welliver, Joe Welliver, Jordan Adcock, Kyle Montgomery, Leilani Tootoo Balaban Competitive Edge Performance, Generation UCAN #17in15 #CFWStrong #CompEDGE #GenerationUCAN
Second Chance For Your Brain? http://www.drperlmutter.com/brain-really-second-chance/
***LEARN TO ROW LIKE A PRO*** Rowing Clinic with Forrest Daugherty - Princeton University Rowing WHEN - 8/8/15 @ 10:30am COST - FREE For Members ($20 for non-members) AGENDA -Introduce you to top-tier rowing and training -Demystify the ergometer (rower) -Demonstrate proper technique to build efficiency -Coach you on your rowing form ABOUT Forrest is a junior rowing for Princeton University. His team swept the Harvard, Yale, Princeton regatta in 2014 and 2015 and placed second in the nation in 2015. He has been a CrossFitter since 2011, earned his L1 in 2014, and coaches at Dogwood Crossfit in Cornelius. SIGN UP Comment below if you will be attending!
CrossFit Performance STRENGTH A1. Single Arm KB Row @21x2, 4x8-10 reps (heavier than last week), rest :60 A2. Ring Pullups @21x2, 4x8-10 reps, rest 2:00 METCON For Time 50 KB Swings (53/35) 30 Burpees 15 Box Jumps (30/24) CrossFit Fundamentals SKILL Deadlift @22x1, 5x8, rest 2:00 METCON 4 Rounds for Time 15 Deadlifts 15 Ring Rows 10 - 15 Burpees Strength Class A. 3 position clean. Start at 50% of 1RM + 5% x6 B. Pause Push Jerk + Pause Split Jerk, 5x 1.1, start at 70% C. Collect 2:00 L-Hold http://escfitness.com/72715-happy-monday/