"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

Post times to comments

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

Post times to comments

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.