Pendlay Row: 3 sets of 10

Front Rack Lunge: 3 sets of 10 

  • Min 1: 20 Air Squats
  • Min 2: Ascending Ladder of Strict Pullups (min 2: 1 rep, min 4: 2 reps, etc.)
*If you fail to complete the Pullups in the minute, descend back down the ladder.

Alternating Tabatas
  • AbMat Situps
  • Supermans


Strict Press
  • 5 – 4 – 3 – 2 – 1
     Attempt to build in each set.

5 Rounds:
  • Minute 1 – 7 Strict Presses (choice)
  • Minute 2 – 25 AbMat Sit-Ups
  • Minute 3 – 14 Hand-Release Pushups
  • Minute 4 – 25 Good Mornings (choice)
Rachel & Peggy
Two years ago, my daughter and I wanted to join a gym because the doctor told her she needed to lose weight and start exercising.

After talking to the salespeople (I call them salespeople, not trainers) at one of those commercial gyms, we got a lot of instruction on how to use the equipment and felt ready to go.

After about a week, though, we forgot what they told us. But when we asked for help, we were told it would be an extra cost for additional training, and we would have to schedule an appointment, which was never at a convenient time.

No one ever really talked to us. I felt uncomfortable and lost, and eventually all we were doing is walking on a treadmill. Summer came, my daughter started playing recreational sports, and enjoyed that much more.

Last December, my friend Peggy told me how she and her husband ran the Turkey Trot 5K, and I said, “I’d like to be able to do that.” So by January, I had lost 10 pounds and was telling Peggy I needed to start exercising — but no commercial gyms after my last experience.

I told her I didn’t want to do it alone. She said whatever I needed, she would do, too. Joining a gym is terrifying, but the thought of doing it alone is even worse. So I will say I was scared, but at least I wasn’t alone.
We saw CrossFit Latrobe on Facebook but thought it was expensive. We had never been there, so I figured it was just more than a typical monthly fee, for all the personal training you get.

Well, fate must have felt that CrossFit Latrobe was the direction I needed to go, because I won a 3-month membership in late January. I started Feb. 2. I’ve lost 38 pounds and went from a tight size 18 to a loose 12 and sometimes a 10.

In the first week of CrossFit, more people talked to me than in the whole six months at the other gym. Someone always greets you with a smile, and someone always offers encouragement if you’re struggling.

The coaches are always there to help you dead lift, bench press or snatch better or more effectively. Every WOD can be personalized. For me, the monthly fee is well worth it, because it feels like every workout has a personal trainer. The coaches know you and encourage you.

Six months ago, I could hardly walk 800 meters without feeling like I was going to have a heart attack and die. Now, I can run it. I still don’t like to run but take pleasure in the fact that I can. I can’t run 3 miles, but my goal is to do that one day.

I want to thank Peggy. She has supported and sometimes carried me. No matter how discouraged or frustrated I get, she is my cheerleader, always there telling me I can do it and never letting me quit.

Because lord knows it really sucks getting up at 4:30 a.m. to go to the gym!

Bring a Friend Day is this Saturday!
Split Jerk
Build to a Heavy Set of 3

10 – 5 – 3 – 5 – 10


5 Rounds:
  • 7 Squat Cleans (155/105)
  • 14 Kettlebell Swings (55/35)

Warm-up: 3 rounds for quality
  • 10 wall balls
  • 10 toes to bar
  • 10 back extensions
  • 10 15 m shuttle

Fran 25% faster (how can you scale more?)
Double unders require speed, agility, coordination and balance, which are among the physical fitness skills CrossFit develops. In case you wonder why we do them! They can be a little frustrating to learn, though, and they are definitely a movement we often get asked about mastering. Here are some tips:

How high: When you're first learning, you'll probably have to jump higher than for singles. The better you get, the lower you can jump.

Torso and feet: It's tempting to bend forward at the hips, because it feels like you've shortened the distance the rope must travel. Remain upright, with only a slight bend at the torso. Midline strength and stability is essential for many skills in CrossFit. Learning how to do double unders in this position helps to develop it and reinforce what a good hollow body position feels like.

Stay on the balls of your feet and try to land in the same spot every time. No 'donkey kicks' allowed. Those take a lot of energy and make landing in the same spot harder.

Elbows and wrists: Keep your elbows in, close to your sides, and don't move them from that position. Use your wrists, which should be roughly at waist-level, not your arms, to spin the rope quickly. 

Ropes: Consider getting one of your own. Different ropes have different lengths, handles and thicknesses, all of which take getting used to, which is time better spent on perfecting your form. 

Practice: Practice, practice, practice. Once you can do a hundred singles with good form, try to sprinkle in a double every 5 reps or so. Then add one right after. Don't wait for double unders to be programmed; work on them several days a week. When they are part of our warm-up, take full advantage of that practice time. It's really hard to learn them if you only attempt them in a WOD.

Keep at it!
Skill/ Funsies: Tire Flips!

  • 100 DU (3
  • 90 Burpees
  • 80 V-ups
  • 70 Split-Hops
  • 60 Single-arm Kettlebell Swings (1.5/1)
  • 50 Box Jump Overs
  • 40 Back Extensions
  • 30 Plate GTO (45/25)
  • 200M Run, ea.
  • 10 Tire Flips

*Split the work up between partners as needed, but each partner must complete at least 1 rep of each movement.


10 Rounds for Quality
  • Sprint 100 m
  • AMRAP Pushups
There's a method to being a CrossFit coach that goes like this: With any athlete learning a new skill, there may be several technical flaws that need to be corrected. Do not try to correct them all at once. Prioritize safety issues, and work from there. One thing at a time.

Shouting out multiple cues in the middle of a clean and jerk — protect your back, chest lifted, press through your feet, keep the bar close, don't land too wide, elbows up, full squat, weight in your heels — overloads the athlete mentally and physically and winds up fixing nothing.

When it comes to adopting a healthier lifestyle, keep that coaching philosophy in mind. You may need to fix a lot of things: more sleep, better nutrition, more water, less caffeine, more gym time. But you have to prioritize.

Set small goals, ones you almost can't miss. It could be as simple as making an appointment to come check out CrossFit Latrobe. Once you check that off, you can move to the next thing, like participating in your first workout, and then the next, like establishing a gym schedule.

Over time, you will be successful, but you have to be patient with the process.

Trying to fix everything at once sets you up to fail. Build on small successes instead. One at a time.

See you at the box,

Nina...have a great senior year,
were going to miss you!
  • 3 Strict Pull ups
  • 5 Push ups
  • 7 Goblet Squats  

For Time 1-10
  • Squat Cleans 135/95 (elite 155/115)
  • run 200 Meters 

If you're back squatting with a high bar position -- bar at the base of your neck & resting on your upper traps, i.e. the way we coach it -- you should strive to do so with an upright torso. At all times, and stop me if you've heard this before, the bar should move in a straight vertical path and stay over your mid-foot.

One of the greatest benefits of back squatting in this position is that it transfers quite nicely into the proper receiving position in the snatch and clean, where a forward lean equals a missed lift or excessive strain on your body to save it.

If you're having trouble with a more vertical position, here are two tips to try:

  1. Inhale just before you begin your back squat. Don't exhale at the bottom; if you have to under a heavy load, exhale slowly on the way up. A big breath will help keep your chest up and make it less likely you'll round your upper back and be pulled forward.
  2. Your hips and chest must move together on the way up. If your hips move first, it's impossible to remain in a good vertical position.

Remember, also stop me if you've heard this before, the smart thing is to be patient and gradually improve your form, strength and mobility. You may need to work on some unweighted squat drills or other flexibility exercises.

Developing a good squat — back, front, overhead, or unweighted — is absolutely worth the effort. It's the best overall exercise you can do to improve your general fitness.

See you at the box,


Deadlift 5-5-5-5-5 (go on the light side, 80% effort using this as a prep for the WOD)

3 Rounds for Time:
  • 6 strict toes to bar
  • 12 Bodyweight Deadlifts
  • 21 Box Jump (24/20)


  • 15 Meter Handstand Walks  
  • 10 Alternating One Legged Burpees  
  • 15  Kipping Pull Ups