• 9:00
  • 12:30
  • 5:30


  • 5 – 1 – 5 – 1 – 5 – 1
3 Rounds:
  • Minute 1 – :40s Abmat Sit-Ups
  • Minute 2 – :40s Good Mornings
  • Minute 3 – :40s Hallow Hold
  • Minute 4 – :40s Superman Hold


Fight Gone Shuttle
3 rounds, 1 min per station, of:
  • Wall Ball, 20/14 lbs, 10 ft
  • Sumo Deadlift High Pull, 75/55 lbs
  • Box Jump, 20 in
  • Push Press, 75/55 lbs
  • 5 m Shuttle Run (lengths)
  • Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.
  • Squat Cleans (?/?)
  • Lateral Barbell - over and back
12-9-6 reps for time of:
  • 225-lb. squat cleans
  • Burpstands

Holiday Gift Cards available: Give the gift of CrossFit!


Overhead Squats 5-5-5-5-5

  • Wall Ball Shots
  • Situps

  • 8 Push Press (115/75)
  • 10 Toes-to-Bar
  • 12 Box Jumps (24/20)

3 Movements, chute-style. One person works at-a-time. P1 does their Push Presses, P2 does Push Presses. P1 does TTB, P2 does TTB… etc. A round is complete once P2 finishes their Box Jumps.
Deadlift 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to the whiteboard.

There are two kinds of people this holiday season: Those who are already members of CrossFit Latrobe and those who need to be in 2016. We have gift-certificate options for both:

  • If you know someone who is already a member, you can delight them with a monthly CrossFit Latrobe membership. Nothing shows you care like giving the gift of good health ... and more burpees! 
  • For our valued members: We think you're awesome, and we'd love to meet your family and friends. So for a limited time, current CrossFit Latrobe members may purchase a one-month "On-Ramp" membership for family and friends at 50 percent off. We'll teach them the fundamental movements of CrossFit so they can see why you love it so much!

Pricing information is under the 'Get Started' tab.

See me at the box or call my office: 724-532-3077

West-Land Clinic of Chiropractic
1929 Dailey Avenue
Latrobe, PA 15650

Number represents repetitions  (Face cards = 10)
Suit represents the movement.

  • Hearts = AbMat Sit-Ups
  • Diamonds = Goblet Squats (53/35)
  • Spades = Kettlebell Swings (53/35)
  • Clubs = Burpees
  • Jokers = Plank Run

Cards are flipped over one at a time. Entire class completes the repetitions before flipping the next card.
Score is the time it takes your class to make it through the deck!

Back squat 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to the whiteboard.

Sandi is not using 63 as an excuse!
EMOM 12: Turkish Getup + Windmill (1.5/1)

  • 6 Burpee to 6″ Reach
  • 9 Knees-to-Elbows
  • 40 ub Double Unders

Handstand Holds
2-3:00 accumulated

Latrobe, Derry, Ligonier & Greensburg

As football draws to a close I would like to help your sons prepare themselves for next year. My goal is to make them bigger, faster, and stronger while helping to injury-proof their bodies. Winning on the football field doesn't start in August, it starts in November.

Who am I? I am a chiropractor, practicing in the Latrobe Area for more than 20 years, however, 4 years ago I opened CrossFit Latrobe to teach fitness. I teach proper mechanics as my number one priority, followed by repetition and intensity.

Do I know what a football player needs? Football is in my blood. Growing up in Michigan, I began playing during my 6th grade year. Missing 9th grade due to an injury, I started the next 3 years. We won our conference each year and only lost 4 games overall. I walked on at Michigan State University and finished as a Rose Bowl Champion in 1988. My brothers played at Michigan State and Ferris State Universities. My father played fullback/halfback for the University of Notre Dame. His teams didn't lose a game during his first 3 seasons and were twice named National Champions. He was drafted by the Cardinals organization but was soon after  recruited away by the CIA. Later he coached football for Notre Dame and later The University of Nebraska.

What can I offer? If your son isn't engaged in a sport after our season ends, remaining active is a must. I would like to teach your boys the finer points of Olympic weightlifting, power lifting, and conditioning.

We train Mondays and Wednesdays 6:30-7:30 and Saturdays 9:00-10:00.
Grades 7-12