Please note that we will be closed this coming Saturday because Primal Fitness Pittsburgh, LLC will be hosting a kettle bell seminar. For more information, there are flyers hanging in the gym.
Today is the first full week of April, so that means the start of two things. First, it is the start of the 2015 April CrossFit Fundamentals Program. If you see someone new, be sure to introduce yourself. Second, it marks the start of a new Strength Program. We start with the Thruster. Truly a full body movements, the Thruster combines a front squat and a shoulder to overhead. Make sure you keep your core tight so you don’t lose balance at the top. Drive out of the bottom of your squat and transfer the force from your legs to continue moving the bar overhead.
CrossFit Alloy WOD for 4/6/2015:
Strength:
Thrusters
8, 8, 8, 8
MetCon:
As Many Rounds as Possible in 12 Minutes:
7 Shoulder to Overhead (135/95)
14 Deadlifts (135/95)
Post Weight and Rounds to Comments
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 12 Minutes:
7 Shoulder to Overhead (115/75)
14 Deadlifts (115/75)
Brass:
As Many Rounds as Possible in 12 Minutes:
7 Shoulder to Overhead (95/65)
14 Deadlifts (95/65)
Bronze:
As Many Rounds as Possible in 12 Minutes:
7 Shoulder to Overhead (75-55/55-35)
14 Deadlifts (75-55/55-35)
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 12 Minutes:
7 Shoulder to Overhead (115/75)
14 Deadlifts (115/75)
Brass:
As Many Rounds as Possible in 12 Minutes:
7 Shoulder to Overhead (95/65)
14 Deadlifts (95/65)
Bronze:
As Many Rounds as Possible in 12 Minutes:
7 Shoulder to Overhead (75-55/55-35)
14 Deadlifts (75-55/55-35)
Thrusters: 105 lbs. (8 reps)
Steel: 6 rounds even.
Great job, OB, going RX and crushing it with 8 rounds!
Thrusters: 105 lbs. (8 reps)
Steel: 6 rounds even.
Great job, OB, going RX and crushing it with 8 rounds!
Thrusters: 105 lbs. (8 reps)
Steel: 6 rounds even.
Great job, OB, going RX and crushing it with 8 rounds!