Latest WOD

“Maupin” for 5/14/2016

A second Hero WOD for this week, Maupin will be programmed for both classes this morning.  For Competition Class, this volume will help to prepare you the volume your body needs to take on a local competition.  You will likely be given the option of completing this WOD as a team with your team of 3.  If you wish to complete the WOD as an individual, you will certainly be provided that opportunity.

U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.

He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.

ANNOUNCEMENTS
  • Social Hour Location Change: Unfortunately it doesn’t look like the weather is going to play along for us to be outside. We’re moving the social hour to Wallace’s TapRoom in East Liberty. It is located in the Hotel Indigo (across from Union Pig & Chicken). They have lots of food and drink options, plenty of seating area, and are pet friendly so puppies are still welcome 🙂 Address is 123 N Highland Ave, Pittsburgh, PA 15206

    Hope to see everyone there! Lots of new faces recently and would be great to meet everyone!

  • Drinknooma.com will be at Industrial Athletics today between the Competition Class and the regular class to hand out samples.  Be sure to try them and give Coach Matt your feedback.  We are looking to add them to our refrigerator selection.

9:30am – CrossFit Competition Class

WOD #1:
“Maupin”
4 Rounds for Time:
Run 800m
49 Pushups
49 Situps
49 Squats

WOD #2
AMRAP 12 Min:
P1:  Row 500m
P2 and P3:
10 Thrusters (135/95)
10 Chest to Bar Pullups
*1 Partner will row, the other two will work through Thrusters and Pullups.  When the Row is complete, one partner will move to the rower to continue rowing another 500m.  The rowing partner will work through thrusters and pullups.  This rotation will continue for 12 min.  Your score is the number of Rounds of thruster and pullups completed.

11:00am – Regular CrossFit Class

“Maupin”
4 Rounds for Time:
Run 800m
49 Pushups
49 Situps
49 Squats

12:00pm – Mobility Class