Tuesday’s Workout Strength: 10 min EMOM 3 Deadlift @ 70% of 3RM Conditioning: 12min EMOM 3 Power cleans 155/115 5 strict pull-ups Rest 2 min: 3 rounds of: 1 min elbow plank 45 sec max supermans 30 sec Russian twist with weight 20/15 * 30 sec rest between rounds*
Friday’s Workout Strength: 1.) Floor press Find 3RM 2.)Ring dips 3 x max reps REST 60 sec between sets Conditioning 1.)10min AMRAP Run 100m 5- KB snatch – AHAP 5- KB snatch – AHAP 5 Burpee pull ups 2.)Core 3 rounds 30 sec Russian twist 25/20 30 sec superman 30 sec hollow rocks 30 sec rest
Are you passionate about fitness and have something to say? Reach a huge online community and get the discussion going - start writing for Tabata Times today!
|Address||655 Braddock Ave|
East Pittsburgh, PA 15112
Like, Tweet or +1 CrossFit KSX
The 6th Annual HOLLY JOLLY TEAM CHALLENGE still has some space. Don't wait to get registered because the price increases each week. What is Holly Jolly? Teams of 4 (you can put them together or we can plug you into a team) will eat paleo and workout to earn points and stay on track during the Holiday Season. There are built in cheat meals, cheat days, take-home workouts, on-line food journal, team workouts, hot-wods for extra points, nutrition seminar and LOTS OF FUN!!! What is the point? To stay on track and accountable to each other during the holidays. Get lean while others pack on the pounds. What if I'm traveling? Its the Holiday Season! We expect that many of you will be traveling to visit family and friends or go on vacation. That is why the journal is on-line and we have a list of workouts that you can do while traveling. I've never eaten paleo - what do I do? Fortunately, for you, we have a prepared packet and nutrition seminar that explains paleo. These days eating paleo is easier than ever. If you want to make a paleo meal - just google "paleo enchiladas" and about 14 recipes will pop up. Plus our coaches understand paleo very well and they will be making notes on your journal to help you with ideas, recipes and more to keep you on track. What about supplements and meal replacements? We know many of you utilize meal replacement shakes, recovery shakes, KillCliff, Spark, etc. Just ask. We will answer these questions on a case by case basis. But if we've referred you to these products, then they will be okay on this challenge. What if I cheat? It happens, write it down and then get back on track. I don't have a team That is okay. We have a lot of teams that only have 3 people. Write your name on the board at the box or text your coach if you are at the clinic. Let them know you need teammates. We want you to succeed, so we want you on a team with people you know and trust. REGISTER - www.crossfitcp.zenplanner.com - under SIGN UP and EVENTS. Need help registering? Ask your coach.
Wodapalooza - Beginner Competition still has some spots open! Don't miss out on the best run, Individual and Team Beginner Competition in our area! December 6 & 7th in Belton, TX Team Registration - http://www.wodrocket.com/index.php?option=com_ohanah&view=event&id=628 Individual Regisration - http://www.wodrocket.com/index.php?option=com_ohanah&view=event&id=627
11.13.14 BUY-IN: 500m Row 10 sled drives 15 GHD sit-ups Chin-ups (20/14) 2 rope climbs CAPACITY: (Guys reps/Ladies reps) (20/12) Strict HSPU's (40/28) T2B Score is your largest unbroken set of each movement! Once that's done, get the remainder of the reps done at your own pace. STRENGTH: 30 Deadlift with 65% of your 1rm Rest a few, THEN 30 Push-press with 65% Make them happen in the fewest sets possible!
Join us Monday, November 17 for a special, one-time Yoglity class. This will be a one-hour class that focuses on a fusion of yoga postures with standard CrossFit mobility movements. The hour will be filled with slow yoga flow combined iwth relaxed but extended stretches/postures to help ease muscle tension. IT is designed to increase flexibility and loosen tight joints and muscles. The class is for all levels. Bring your own yoga mat. Andrea Pertoso has been teaching yoga for the past 5 years in both traditional yoga studios as well as at CrossFit Solafide. She and her husband David recently moved to the area and we are excited to host this special event! Monday, November 17 6pm This is a one-time special event and will run along side our regular CrossFit class Bring your own yoga mat
Tired of waking up feeling exhausted? Hitting the snooze button may seem like a good idea at 6 a.m., but alarm clocks—and more specifically, snooze buttons—can disrupt the sleep cycle, which leads to less restful sleep. To get some high-quality Zzs, try going to bed earlier and getting a solid seven to nine hours of sleep.
CFE - CrossFit Front Squat (3X3 @ 83%) Front Squat (88%x1) Front Squat (91%X1) Front Squat (93%X1) Snatch (2X2@80%) Snatch (3X2@85%) Metcon (AMRAP - Rounds) 24 Minute EMOM Minute 1: 40 Double Unders/80 singles Minute 2: 10 Chest to Bar Pull Ups Minute 3: 12 Wall Ball