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NameCrossFit KSX
OwnerDiane Scanlan
Websitecrossfitksx.com
Phone(724) 972-7207
Emailinfo@crossfitksx.com
Address655 Braddock Ave
East Pittsburgh, PA 15112

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kakinda posted on CrossFit CSA
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11 people at CFH are expecting, 1 is missing from this picture. Some with their first and others with their fourth! Happy to have these strong Moms and Dads as a part of our growing community! Thanks for coming out to show your support this am. Hope the little humans enjoy the onesies! Shout out to Allie and Jess D for getting this together. #CFHbabeis #thereissomethinginthewater #strongertogether

CrossFit MPH shared a link on Facebook

FREE workout tomorrow at 12pm! This is your best chance to see what MPH is all about! No prior experience is necessary! http://ow.ly/NthZo

unfit2fitcrossfitgirl published the post Too Many Reasons Not to Quit on Tabata Times
I have been Crossfitting since January. My only goal was to lose 50 or so pounds, and for...
Second Wind CrossFit shared an image on Facebook

Come get sweaty with all these fun people! Tonight at 5pm is our new weekly "bring a friend" class, open to members and newbies alike. It's the workout of the day, which we can tailor to everyone's abilities.

District CrossFit shared an image on Facebook

Coach Jim's last day of "work" as he and Nancy are moving on to greener pastures in TN in July! We will miss him!

CrossFit Kindred posted an article
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Kristy Parrish published the post MenuFriend: A Customized Restaurant Menu on
We are becoming more and more conscious of the food we put into our bodies. Calorie counts, organic...
Vanessa LaFaso Stolarski published the post CrossFit Is a Journey, Not a Destination on
Every spring when the first warm day hits, I take my kids back to the playground. I watch as they...
CrossFit Endurance posted an article
CrossFit Silicon Valley shared a link on Facebook

Friday - Sharpening Yi-Ting's deadlift skill, Michaela's cues work like a whetstone! Patience in coaching with choice cueing help lead our athletes to success. Adversity borrows its sharpest sting from impatience. — Bishop Horne WORKOUT OF THE DAY Metcon (Time) 7 Rounds for time: 15 GHD sit-ups 5 Muscle-ups http://ow.ly/2ZdocM

CrossFit San Diego posted an article
CrossFit Harbor East posted on Facebook

Friday May 29, 2015 QOD: “We can change our lives. We can do, have, and be exactly what we wish.” - Tony Robbins Today’s CrossFit Class Programming 11 min AMRAP 800m Run 75 Air Squats 50 Situps 25 Pushups Max Burpees with remaining time Strength WOD: Establish today’s 1RM Power Clean #CrossFit #PersonalTrainer

Diablo CrossFit shared a link on Facebook

It has been a tradition to do the workout “Murph” each Memorial day in honor of all who serve. Due to the CrossFit Regionals being held over the Memorial weekend, we are moving it to the following Sunday. This year we will be having the event at DCF Alamo (190 Alamo Plaza, Alamo, Ca) to take full advantage of the Iron Horse Trail! [ 568 more words. ] http://diablocrossfit.com/150529-friday-tire-iron/

CrossFit MPH shared a link on Facebook

Friday, May 29, 2015: 10 rounds: 30" burpee --30" rest-- 30" dumbbell thruster with 45/30-lb. dbs --30" rest-- This workout is scored by the total repetitions completed from all 10 rounds. workout courtesy of crossfit.com

CrossFit Amundson posted an article
CrossFit Invictus shared a link on Facebook

Want the chance to learn from some of the best athletes in the sport of CrossFit, like Lauren Fisher, Sam Dancer, Michelle Kinney, Jenny LaBaw and of course, from the mastermind himself, CJ Martin? Then register today for our June Invictus Athletes Camp! There are only a few spots left so register today before it sells out! http://www.crossfitinvictus.com/blog/the-next-invictus-athletes-camp-is-june-12-14/

Walnut Creek CrossFit posted an article
CrossFit Iron Mary's shared a link on Facebook

CrossFit Iron Mary’s – CrossFit EnduranceMetcon (No Measure)EMOM 12 1 Max Height Box Jump :20 sec hollow rock

CrossFit Iron Mary's shared a link on Facebook

CrossFit Iron Mary’s – Team IronA.EMOM 7 – 3 T&G Power Snatches; begin at 60% of 1rm power snatch and add weight to a near maximal triple, no missesB.EMOM 7 – 2 T&G Power Clean & Push Jerks: begin at 60% of 1rm Power Clean and Push Jerk and add weight to a near maximal double, no missesFront Squat4×5 + 1 ME – work to a...

CrossFit Future shared a link on Facebook

"CHILL BILL" 10 to 1 OHS 115#/75# 1 to 10 Hang Clean 115#/75# *15 Double Unders after each round of Hang Cleans 10/1/15 , 9/2/15 , 8/3/15 , 7/4/15 , ETC. http://www.crossfitfuture.com/chill-bill/

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Fu Barbell shared an image on Facebook

We spend thousands making our work stations more ergonomic. We spend hours mobilizing to live pain free. We're conscious of our health, but what about our kids? Help the future get a head start by donating to Stand Up Kids (www.standupkids.org). This organization is committed to raising $100k in the next few weeks to get standing desks for all the kids in their pilot school. Please help spread the word and eradicate dysfunction at the source! Donation here (link in bio): http://www.donorschoose.org/project/vallecito-standupkids-pilot-standing-sch/1563383/?challengeid=20584421&givingCartId=3691152 @julietstarrett #StandUpKids

CrossFit Coronado shared a link on Facebook

Thursday 28 May

CrossFit Brand X Poway shared a link on Facebook

CrossFit Invictus shared a link on Facebook

5 Mobility Books Every Coach Should Read

CrossFit Iron Mary's shared an image on Facebook

***SUMMER YOUTH CAMPS*** with Joe's Barbell Let us know ASAP by commenting below! We would like to get a head count for those who are interested in their kids participating in this. Tentatively the 3rd week of each month...June 15-19, July 13-17, August 17-21. Classes will be 2 hours each, Monday-Friday. (Need at least 8 to make this happen.) Contact Joe (215) 380-9588 or joeshu2326@gmail.com with questions.

CrossFit Coronado posted on Facebook

Yall are going to bet better today

CrossFit Brand X Poway shared a link on Facebook

Check out BuzzFeed's article on three classic CrossFit workouts featuring scaling from Jeff and Mikki Martin. Who better to get scaling from than the founders of CrossFit Kids and the Brand X Method? http://www.buzzfeed.com/sallytamarkin/intense-crossfit-workouts

CrossFit Brand X Poway shared an image on Facebook

The Brand X Method WARM-UP: 3x 10 box step-ups (5 each leg) 10 pogos 10 walking lunges (5 each leg) 10 knees-to-elbows 10 cossacks (5 ea. leg) 10 good mornings STRENGTH: Advanced (Cap 35:00) 5 rounds – 30 seconds between movements, 2:00 between rounds All movements are strict 5 flags 10 toes-to-bar 10 knee-to-opposite-elbows 30 flutter kicks 30 mountain climbers Intermediate 5 rounds – 30 seconds between movements, 2:00 between rounds All movements are strict 2-3 flags 5-8 toes-to-bar 5-8 knee-to-opposite-elbows 30 flutter kicks 30 mountain climbers Beginner (Cap 21:00) 3-4 rounds – 30 seconds between movements, 2:00 between rounds All movements are strict 10 hollow rocks 5 toes-to-bar 5 knee-to-opposite-elbows 30 flutter kicks 30 mountain climbers MOBILITY: Upward dog Downward dog Child’s pose Photo Credit: Danell Marks Photography

CrossFit Fortius shared an image on Facebook

Big congratulations to Fortius Athlete Roy Voss for competing in his 5th CrossFit Regionals over the weekend. Roy finished 30th in the strongest field ever in the California region. Thank you Fortius Family for coming out to support. #teamfortius #crossfit #crossfitgames #crossfitregionals #californiaregionals #fortiuscompetitionteam #sandiego #delmar #sandiegocrossfit #competition #countrymusic #fortiusfamily #livesore

CrossFit San Diego posted an article
Greg Hickey published the post The Ethics of Human Movement on
[quote]“There is no reality except in action.” – Jean-Paul Sartre1[/quote] CrossFit is...
CrossFit Elysium shared an image on Facebook

5/27/15 WOD Warm up: CFx1 + 400m run strength: Push press 4x4@80% met-con: 4 rounds, 15 minute cap 20- kettlebell step ups (35/53) 15- box jump step downs 10- burpee

CrossFit Proper posted an article
CrossFit Mission Gorge shared a link on Facebook

Mobility and Hatch tomorrow! Building up to a heavy single on the back squat. Please RSVP for our Member Appreciation Party this Saturday 1-5pm. We will be hosting a family-friendly pool party at the Kroc Center, with access to the pool and diving boards, rock climbing wall, and party area. We even have one of our newer members coming to draw caricatures of everyone! :) We will provide food and drinks--just bring yourselves and get ready to have a great time!

CrossFit Coronado shared a link on Facebook

Wednesday 27 May

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CrossFit Ocean Beach shared an image on Facebook

Wednesday 5/27/2015 Set a 3RM for Press and Bent Row. Multiply by 1.1 to calculate your 1RM. Record it. 3 Rounds For Time: 3 rope climbs 6 thrusters (115/83) 12 DL (115/83) 240m Row

CrossFit Black Diamond shared an image on Facebook

#CrossFitBlackDiamond #CrossFit #crossfitcommunity #SoCal #NorthCounty #Oceanside #oside #OceansideGym #CA #California #SanDiego #SD #BetterThanYesterday #NeverStop #TrainLikeUGiveADamn #GeneralPhysicalPreparedness #GPP #gym #FUNctionalfitness #Fitness #Fit #SDLHP #SDHP

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Function [Rest Day] Fitness- Kettlebell Swings + Burpee Box Jumps http://www.cafitusa.com/function-fitness-may-27th/

CrossFit Surf City posted an article
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Light day post murph:)

CrossFit Belmont Heights shared a link on Facebook

http://www.crossfitbelmontheights.com/wodsnblogs/2015/5/25/cfbh-527

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Aliso CrossFit shared a link on Facebook

Tomorrow we do the Hero Workout named "Zembiec", after Major Doug Zembiec, USMC. Maj Zembiec was the Commanding Officer of my infantry company, Echo Company, 2nd Battalion, 1st Marines during the battle of Fallujah. I got to the unit a couple years later, so I did not serve under him, but his reputation and impact were still present. -RJD Below is the citation for the Silver Star which he was awarded posthumously. Silver Star Citation For conspicuous gallantry and intrepidity in action against the enemy while serving as a Marine Advisor, Iraq Assistance Group, Multi-National Corps, Iraq, in support of Operation IRAQI FREEDOM on 11 May 2007. Attacking from concealed and fortified positions, an enemy force engaged Major Zembiec’s assault team, firing crew-served automatic weapons and various small arms. He boldly moved forward and immediately directed the bulk of his assault team to take cover. Under withering enemy fire, Major Zembiec remained in an exposed, but tactically critical, position in order to provide leadership and direct effective suppressive fire on the enemy combatant positions with his assault team’s machine gun. In doing so, he received the brunt of the enemy’s fire, was struck and succumbed to his wounds. Emboldened by his actions his team and supporting assault force aggressively engaged the enemy combatants. Major Zembiec’s quick thinking and timely action to re-orient his team’s machine gun enabled the remaining members of his unit to rapidly and accurately engage the primary source of the enemy’s fire saving the lives of his comrades. By his bold initiative, undaunted courage, and complete dedication to duty, Major Zembiec reflected great credit upon himself and upheld the highest traditions of the Marine Corps and the United States Naval Service. http://www.alisocrossfit.com/all-levels/wednesday-5272015

Aliso CrossFit shared an image on Facebook

Libby and Amanda representing @signsrx at @femmeroyalemovement. #alisocrossfit #crossfit #signsrx

Aliso CrossFit shared an image on Facebook

In keeping with Hero Week, this Thursday all morning classes will be doing the Hero workout "Rocket". This is a swim workout that has swimming, push-ups, and air squats. This Thursday 5/28, all morning classes will all be held at the Aliso Viejo Aquatic Center. All afternoon and evening classes will be held as normal at ACF. Aliso Viejo Aquatic Center 29 Santa Barbara Drive Aliso Viejo, CA 92656 5:00am - Pool (Swim Hero WOD) 6:00am - Pool (Swim Hero WOD) 7:00am - Pool (Foundations Swim Hero WOD) 8:00am - Pool (Swim Hero WOD) 12:00pm - Pool or ACF (Swim Hero WOD or sheFIT Silver Hero WOD) 4:30pm - ACF (Hero WOD) 5:30pm - ACF (Hero WOD) 6:30pm - ACF (sheFIT Hero WOD) 7:30pm - ACF (Advanced Olympic Lifting) Can't swim? Not to worry. We will have coaches on hand to teach you basic swimming techniques and to ensure your safety in the water. I hope to see many of you at the pool this Thursday. Thanks for honoring these American heroes by giving your best effort on every workout this week. -RJD

CrossFit Mission Gorge posted on Facebook

Attention new CFMG Members, Foundations will take place this week on Wednesday and Thursday evening from 6pm-7pm, not tonight. :) Come ready to learn from Coach James! He will run you through a short workout at the end of each session. If you are unable to make Foundations this week, please e-mail Coach Ian (CoachIan@CrossFitMissionGorge.com)

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