May 19, 2012

NO CLASSES TODAY!

Good luck to coaches Mike and Drew, along with Rachel, Gina, Nathan, and Dustin as they take on the Civilian Military Combine today!

Also want to say good luck to the two teams competing at the R.A.W. Training Patriot Games in Gibsonia, PA. Coaches Dan, Nate, and I (Coles) along with Sam, Shells, DJ, RJ, and Kelly will be wreaking havoc all day–come up and show your support!

PALEO CHALLENGE DAY 13

Make up a WOD of your own. Do it.
Post it here!

On Ramp Makeup tomorrow: 9am-10am
Open Gym 10am-11am

Bookmark and Share

May 17, 2012

“Gator”

Community Notes:

  • Paleo Challenge Day 12
  • There are NO classes tomorrow. We will be offering a 5:30pm On Ramp class to make up for not having an 8am Saturday. Email a coach (crossfitsouthhills@yahoo.com) if you are unable to make it in.
  • Open Gym still on for Sunday at 9am.

-Buy In-

5/3/1 Deadlift – Cycle 2, Week 3

75% x 5, 85% x 3, 95% x 1 or More

WOD

“Gator”

20120517-223805.jpg

U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, CA, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan.

He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.

For Time:

Eight rounds of
5 Front squat (185/135)
26 Ring push-ups

-Cash Out-

Foam Rolling and Mobility Work

Bookmark and Share

5/17/12

Community Notes:

  • Paleo Challenge Day 11

-Buy In-

Snatch Skill Work

WOD

Snatch  2-2-2-2-2-2-2

First Rep of each set is from the Hang Position, Second Rep is from the floor.

-Cash Out-

For Time:

50 Supermans

50 Ab Mat Sit Ups

Post Total Loads To Comments

Bookmark and Share

May 16, 2012

“Cindy”

Community Notes:

  • Paleo Challenge Day 10
  • Read: The Dairy Manifesto for more information about why the Paleo Diet does not include dairy products
  • On Saturday, June 9th, in place of our annual Fight Gone Bad event, we will be participating in the fundraising event “Crossfit for Hope.” All of the proceeds will be going to St. Jude’s Children’s Research Center to help kids with cancer and other diseases. We’d like to encourage all members to sign up and help make a difference in the lives of children who need it!

-Buy In-

Press 5/3/1 – Cycle 2, Week 3

75% x 5, 85% x 3. 95% x 1 or More

WOD

“Cindy”

As Many Rounds as Possible in 20 Minutes:

5 Pull Ups

10 Push Ups

15 Squats

Compare to August 19, 2011 (Girls Doing Girls) and October 9th, 2010.

-Cash Out-

3 x Max Plank Hold

Bookmark and Share

May 15, 2012

5/15/12

Bacon-wrapped Holly: Totally Paleo.

Community Notes:

  • Paleo Challenge Day 9
  • Rest vs. Recovery
  • This Saturday, May 19th, we will have two teams competing at the R.A.W. Training Patriot Games! Come up and show your support for Coach Nate, Coach Dan, Sam, Kelly, Coach Coles, R.J., Shells, and D.J. as they take on a day of challenging WODs and compete against other boxes in the area.
  • Coach T., Coach Drew, Gina, Rachel, and Dustin will be in the Poconos crushing it at the Civilian Military Combine, so there will be NO Classes on Saturday.

-Buy In-

40 Burpees

WOD

3 Rounds For Time Of:

21 Wall Ball  20/14

21 Knees To Elbows

-Cash Out-

Max Rep Unbroken Hand Release Push Ups

Bookmark and Share

May 14, 2012

5/14/12

The April On Ramp Crew! Left to right: Coach Nate, Matt H., Lauren, Amy, Craig, Sarah, Coach Coles, Liz, Kristen, Andrea, Chris, and Coach Drew! Not pictured but also entering regular classes: Jen Larence and Steve Woods

Community Notes:

  • We’d like to welcome the April On Ramp grads as they join us in regular classes this week. It’s not easy being the new kid, so if you see any unfamiliar faces in the box this week, be sure to say hi and give them a hand if they need it!
  • PALEO CHALLENGE DAY 8: Congrats! You all survived your first weekend!!
  • May On Ramp starts today at 7am or tomorrow at 6:30pm.

-Buy In-

Back Squat 5/3/1 – Cycle 2, Week 3

75% x 5, 85% x 3, 95% x 1

WOD

Row 1000M

12 Minute AMRAP working in teams of 2:

 30 Alternating Box Jumps

24 Front Squats Partner (95/65)

When AMRAP is over …

Row 1000M

-Cash Out-

Partner Russian Twist- 100 Completed

Post Rounds To Comments

Bookmark and Share

May 13, 2012

Open Gym 9am-10am

Matt H. working on snatches in last week's On Ramp.

Community Notes:

  • We’d like to wish all of our CFSH moms (and moms-to-be!) a very Happy Mother’s Day. So many of you ladies are setting a great example for your children by being healthy and being STRONG. Enjoy your day today!
  • PALEO CHALLENGE DAY 7.
  • The May On Ramp will begin tomorrow at 7am or Tuesday at 6:30pm. Currently taking registrations for our June On Ramp–It sells out every month, so be sure to reserve your spot early!

Open Gym is a great chance to come in and work on things you suck at. April On Ramp members: today would be a great day to come in and post a Crossfit Total (1 rep max back squat, press, and deadlift). And for those of your who have written goals on the May Goals board–what are you doing to acheive those goals? You don’t get better by wishing. You get better by DOING. Now get after it!

Bookmark and Share

May 12, 2012

5/12/12

Kelly and Sam hitting 315lb partner deadlifts in Crossfit Games Regionals team WOD #1 this week

Community Notes:

  • Paleo Challenge Day 6! Your survived your first Friday night! By the end of this week you should start feeling reduced cravings and an increase in energy compared to last week. Stick with it, guys!
  • May On Ramp is starting this upcoming Monday, May 14th at 7am or Tuesday, May 15th at 6:30pm. If you have not received our On Ramp Info email but have registered for the On Ramp, please email us at crossfitsouthhills@yahoo.com!

-Buy In-

Deadlift 5/3/1 – Cycle 2, Week 2

70% x 3, 80% x 3, 90% x 3 or More

WOD

3 Rounds For Time Of:

7 Deadlift  300/ 200

7 Muscle Ups

-Cash Out-

3x 50M Reverse Sled Pull

Post Time To Comments

Bookmark and Share

May 11, 2012

5/11/12

Community Notes:

  • PALEO CHALLENGE DAY 5!

-Buy In-

Skill Work: Hang Snatch

2 Hang Snatches on the Min for 10 mins

WOD

5 Rounds For Time:

12 Hang Snatch

30 Double Unders

-Cash Out-

3 x 12 Ring Dips

Bookmark and Share

May 10, 2012

5/10/12

Community Notes:

  • Paleo Challenge Day 4. This week’s Fitness Challenge has been posted at the gym. You can do it as many times as you’d like to try and improve your score. Must be done after the WOD now through Saturday!
  • May On Ramp will be starting this coming Monday, May 14th or Tuesday, May 15th. If you have signed up for the On Ramp, be sure to check your email for an info sheet!

-Buy In-

Coach’s Dynamic Warm Up

WOD

As many Rounds As Possible In 12Min. Of:

15 Kettlebell Swings  53/35

200M Run

12 Toes To Bar

-Cash Out-

100M Partner Carry w/ a Dumbbell

Post Total Rounds To Comments

Bookmark and Share
Older Posts »
© 2009 CrossFit South Hills all rights reserved
Web Design byJMeZigns