"Fran" & Goodbye

I want to thank all of the athletes and coaches of 3Rivers CrossFit. I have made many good friends and the intensity with which you all approach the workouts and your lives keeps me motivated. I hope that I have helped have a positive impact on your lives and that you all keep progressing from where you are.

I expect when I get back from Afghanistan that I will have a gym full of bad asses and potential Games contenders.

Because the last time I PR's was a year ago on my birthday:

"Fran"

21-15-9

Thrusters

Pull-ups

See you all there!

DeadLift/ Dips/ K2E

4 ROUNDS FOR TIME:

9 REPS 225# DEADLIFT

15 RING DIPS

21 KNEES TO ELBOWS

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Row/ Burpess/ DeadLift

3 ROUNDS FOR TOTAL TIME:

500M ROW

15 BURPEES

15 DEADLIFT 225/155

REST 3 MIN BETWEEN ROUNDS

I won't be there tonight, but the gym will still be open. Shoot me an email if you have any questions. threeriverscrossfit@gmail.com

Cancelled Class and Big Event Sat.

View Larger Map

View Larger Map

We are closed Fri because of the G-20 and closed Sat for FGBIV to raise money for the Wounded Warrior Project and Athletes for a Cure. It will be at CrossFit Pittsburgh. See the above maps for directions. Hope some of you can make it out.

DeadLift/ Snatch Pull

Reminder I won't be there tonight.

If you are competing in FGBIV take today and tomorrow as rest days.

DeadLift

1-1-1-1-1

warm-up, start counting when it gets heavy and keep adding weight for all 5 sets. Keep good form. If you can't maintain your technique, go down in weight.

Snatch pull

Pick a weight higher than your 1RM snatch and pull it from the ground as high as you can explosively. It should feel relatively light after the deadlifts.

Post weights to comments

Double Unders/ Push Press/ Air Squat

Reminder- I won't be there tonight so class will be unsupervised.

5rnds for time

50-40-30-20-10 Double Unders (decrease by 10 each round) (do x4 if you can only do singles)

12x Push Press (Rx'd as 95 for men/ 65 for women, but scale as needed)

30x Air Squats

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Stupid G20

I won't be able to make it up tonight or tomorrow night because of the G-20. The gym will still be open however so, I will post the WODs and you can do them on your own.

Feel free to shoot me an email or give me a call 412-606-8092 if you have any questions.

Friday the gym will be closed.

Sat we will be at CrossFit Pittsburgh for Fight Gone Bad! Even if you haven't registered come down and check it out. They are having their grand opening at their new facility and it will be a great time.

Fat Elizabeth

15-12-9

Squat Clean

Weighted Ring Dips

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OH Push/ Pull Ladders

HSPU Ladder

Rest 3minutes

Then, Pull-up Ladder

1 the 1st minute

2 the 2nd

3 the 3rd

until you can't complete the number of reps within the minute

Row/ Muscle-ups/ Snatch

500m row

15x Muscle-ups

5x Squat Snatches

10x Muscle-ups

10x Squat Snatches

5x Muscle-ups

15x Squat Snatches

500m row

Front Lever Practice

Practice the front lever today on the rings.

"Annie"

"Annie"

50-40-30-20-10

Double Unders

Sit-ups

The 5PM class will be unsupervised this evening (I have an obligation at Pitt)

The 6PM class will be coached see you there.

Rowing Sprints

10x 100m rowing sprints

And I take it back, I've been all wrong about barefoot running.

Read this very serious article that changed my mind.

Overhead Squat/ Bench Press/ Weighted Pull-ups

2 of 3 Overhead Squat

3 of 5 Bench Press

1 set of Weighted Pull-ups

"Diane"

photo courtesy of Forged Fitness

"Diane"

21-15-9

DeadLifts

Hand Stand Push-ups

Post times to comments.

CFT

"CrossFit Total"

1RM Back Squat

1RM Shoulder Press

1RM DeadLift

See where you rank.

9/11

We will never forget.

"For all the Heroes"

15x HSPU (J.T.)

50x Back Extensions (Michael)

100x Pull-ups (Murph)

21x Thrusters (Daniel)

15x OHS (Josh)

30x Squat Cleans (Badger)

10x Muscle-ups (Jason)

21x DB Snatch (each arm) (Joshie)

15x DB Split Clean (Erin)

21x Burpees (Ryan)

1 lap Backwards Run (Griff)

30x GHD Sit-ups (Mr. Joshua)

9x Rope Climb Ascents (Tommy V.)

8x KB swings (Nate)

25x Power Snatches (Randy)

4x DeadLifts -

3x Hang Power Cleans- (DT)

2x Push Jerks-

30x Box Jumps (Danny)

Rows Thrusters & Lunges

AMRAP in 12:

250m row

7x Thrusters

7x Power Lunges (each leg)

Weighted Pull-ups & Snatch High Pulls

Do a pull-up for max weight

5 of 1 Snatch High Pulls

Homework Sep7-13

Read "7 Reasons to Eat More Saturated Fat"

Burpee Ladder

Do 1 burpee the first minute, 2 the second minute, 3 the 3rd. . . until you can't complete the reps within the minute.

We're on!

Class will be held today inspite of the holiday. We could all stand to work off the BBQ and beer from this weekend. Regular class at 5 and 6. Beginners class at 7.

5k run.

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Dot, Clap, N' Snatch

3rnds:

Snatch x3

Dot Drill

Clapping Push-ups x12

Squats & HSPU

Welcome home Nick! I know Christin is really happy to have you home.

Back Squat 3 of 5

Max set of Hand Stand Push-ups

"Filthy Fifty"

Filthy Fifty from ThreeRivers CrossFit on Vimeo.

50 Box jump

50 Jumping Pull-ups

50 Kettlebell swings

50 Walking Lunges

50 Knees to elbows

50 Push press

50 Back extensions

50 Sit-ups

50 Burpees

50 Double unders

Modified "Daniel"

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

50 Pull-ups

40 Double Unders

21 Thrusters (If you did at least 2 of the 3 WODs from last week (J.T., Fran, Max Weight Thrusters: sub Deadlifts today)

80 Double Unders

21 Thrusters (or deadlifts)

40 Double Unders

50 Pull-ups