Deadlift 2-2-2-2-2

Challenge yourself to record the highest total weight over the 5 sets and not simply perform 5 sets and stop!


Burgener Warm-up

  • Min 1: 2 Snatch Pulls
  • Min 2: 1 Squat Snatch
    *Start at 60% and ascend.

+WOD: “CF Open 14.1″  AMRAP 10
  • 30 Double Unders
  • 15 Ground-to-Overhead (75/55)


Teams of 3:

AMRAP 7: Strict Press
  • 50 Reps (95/65)
  • 50 Reps (115/75)
  • Max Reps (135/85)

            -3 Minute Rest-

AMRAP 7: Back Squat
  • 50 Reps (135/95)
  • 50 Reps (185/135)
  • Max Reps (225/155)

             -3 Minute Rest-

AMRAP 7: Power Clean
  • 50 Reps (135/95)
  • 50 Reps (155/105)
  • Max Reps (185/135)


3 Rounds, Not For Time:
  • 10 Strict Toes to Bar
  • 20 Abmat Sit-Ups
  • 30 Hip Extensions
  • 40 Flutter Kicks
  • 50 Good Mornings
  • 60 Second Elbow Plank Hold
Just when I'm certain we can't possibly live in a more judgmental world, here comes Peeple.

"Everyone you know will be able to rate you on the terrifying 'Yelp' for people — whether you want them to or not" is how the Washington Post headline sums up this new app, which could launch in November. 

Yelp, for the blissfully uninitiated, allows you to rate businesses you've visited on the premise of helping people find good restaurants, mechanics, doctors, lawyers, etc. And avoid the bad ones.

So yeah. That, only for real human beings. A 1-to-5 rating system for exes, bosses, neighbors. And you can't opt out.

What could possibly go wrong?

The creative geniuses involved in this project say there are safeguards in place to keep it from becoming a mean free-for-all. But let's be real: It comes down to rating other human beings, who never consented to being rated. 


5 rounds for time of:
400-meter run
95-lb. overhead squats, 15 reps

Honestly, the first thing I thought of — when I considered how debilitatingly insecure I can be, how I struggle with that every day, and how the very last thing I need to know is that anybody might assign me a number online — was how glad I am that CrossFit Latrobe isn't like that. 

For women, there's a decent amount of bravery required to walk into a gym. What will people think of me? is a question we ask ourselves. A lot.

From the first day here, though, when I couldn't lift a feather let alone a barbell, I never felt anything but empowered and capable. 

You might think of CrossFit as a place where only the fittest truly belong. No way it's for you. I want you to know that our box is not like that, and if you'd like to take a chance, be brave and give fitness a try, we will welcome you with open arms.

Five stars for everyone.

See you at the box,

Following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:
225-lb. deadlifts
Strict handstand push-ups

Rest 5 minutes

Then, following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:
155-lb. power cleans
One-legged squats

Five rounds for max reps: Bench Press & bodyweight Pull-ups, resting between the alternating movement as long as necessary.

Bring a friend and share the love!

3 Rounds:
  • 75 Double-Unders
  • 50 Air Squats
  • 2 min. spin

Finding me.

Although that statement is something I have heard a million times in my life, I really never knew the meaning of it or what those two words could mean.

That was until I finally decided to listen to a great person who was giving me an opportunity to “find me.” I kept talking myself out of doing anything for myself because I was so busy trying to do everything for everyone else.

CrossFit is so much more than a gym or a place to work out for me. I quickly realized that Pat doesn’t get pleasure in seeing you sweat, stumble and struggle through a workout. His pleasure seems to come from seeing you sweat, stumble and struggle and then pick yourself up and get better.

Not that I have lost a bunch of weight – yet! – or am running marathons, but I am doing more for me than I have ever done in my whole life. I am getting better every day. For certain, the rest will come with hard work and A LOT of sweat. Until then, I feel better than I ever have in my life.

For this, I have Pat to thank. And ME.


5 Rounds for quality!
  • 5 Skin the Cats  
  • 5 Pull Up in L Hangs  
  • 5 Dips  
  • 5 Toes to Bars 

7 Rounds:
11 Front Squats
10 Push Jerks

Rx – 135/95