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Friday’s Workout Strength: 1.)Front Squat 3-3-3 @70-80% of 3RM Conditioning 12, 9, 6, 3 reps of: Close Grip Bench Press-body weight/70% body weight Strict Pull Ups * can be done in a group setting One athlete supersets both exercises then rest between rounds while the other partner completes a round*
Thursday’s Workout Strength: Close Grip Bench 10-5-3-1 * add all the weight from the 4 rounds for your score* Conditioning: 5 rounds for reps: 45 second max push press 135/95 15 sec rest 30 sec isometric pull-up hold 30 sec rest * record total number of push press and number of 30 sec holds completed*
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
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|Address||655 Braddock Ave|
East Pittsburgh, PA 15112
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Thank you to Team Red White and Blue for all you do for the community. It is always a pleasure partnering up with you. Thanks to everyone who came out and battled this WOD to honor our service men and women!! Memorial Day weekend continues with Memorial Day "Murph" on Monday. Heats start at 8am, 9am and 10am. Everyone is welcome.
Class Time: 10am (Lisa) Warm up: Coach choice Wod: Partners 100% (split up work between partners however you want, but must complete work before you move on, only one person “working” at a time) 100 wall balls(14/20) 100 meter wall ball run(14/20)each -partner has to run the 100 100 wall ball sit ups(14/20) 100 meter wall ball run(14/20)each -partner has to run the 100 100 deadlifts(95/135) 100 push press(35/45) 100 walking lunges 100 KB sings(35/53) 100 DU’s 100 plyo skaters
Come down and join us tomorrow for a FREE Saturday class at 9am!! If you are interested in checking out a class with CrossFit The Den now is the time to do it!! Kick off Memorial Day with a BANG and you can join us for another workout on Monday at 8am or 10am for our favorite "MURPH!" See you guys all tomorrow morning!! Prepare to Squat, Press, and Deadlift tomorrow :)
Come join your CFX family and watch the SKi to Sea Parade tomorrow from Noon - 2 pm! Easy parking at CFX. We will meet at the top of Cornwall & Kentucky! I will try and save an area bright and early in the morning! Look for CFX signs! Looking forward to hanging out with you all! Also a note from our friend Russ who will be taking part in the Parade below! "Just a note to pass along for any Crossfit X peeps with kids that might be interested getting to check out our Airport Crash (fire) truck (pretty darn cool truck). We will be staging it to either side of Alabama Between Ellis and Franklin streets (only 4 blocks from the gym) that Saturday morning from 9:00 a.m. to 11:00 - 11:30. Parade starts at noon. We will be decorating during this time, but I'm happy to give tours to anyone wanting to have a look"
TESTING NEXT WEEK (Mon,Wed,Thur and Fri)! Keep up the great work GUYS! Calling ALL athletes: Join us next Sat no am class on 5/30 for our annual StarLight WOD/ BBQ & toast to follow. All members are invited and encouraged to come. May 30th! Sat at 5pm! Bring some meat to grill or your favorite clean eating side dish! Time for some CFSWP FUN!
Time for a poll!! We are putting together a group outing to the Grouse Grind this summer! We want to get an idea of weekends that might work best for the majority (or some of us just might come twice!), so comment below what your #1 and #2 dates would be: Saturday July 5 Saturday July 18 Sunday July 19 Saturday August 1 Sunday August 2 Saturday August 15 Sunday August 16 https://grousemountain.com/grousegrind
Good Luck Charis! It's Show Time!! We're all routing for you!!! California Regionals Day 1! Coach Charis will be competing at 1:10 and 3:30 in Lane 3. Go to games.crossfit.com to stream! #Repost from @charischan with @repostapp••• This is really happening!! Thank you to all my sponsors who helped me get here @bmbx_athletics @wodshop, @virusintl for keeping my compression game on #Fleek, everyone at @BerkeleyCrossFit @maxsgym, my friends and family you guys always encourage me to keep going and follow my dreams. Alright... Time to have some fun #CrossFitGames #SuperRegionals #CaliforniaRegionals #LongHairDontCare #CharisChan
Friday's Bridgetown CrossFit WOD: Shoulder Prep 3 Rounds 12 Scap Dip + Knee Raises 30" Lower Leg Stretch 6/6 Arm Bar 8 Minute Block 800m Run AMRAP Dips 6 Minute Block 600m Run AMRAP Chest-to-Bar Pull-ups http://bridgetowncrossfit.com/bridgetown-crossfit-wod/05/8-minutes-6-minutes/