Today is the first day of the rest of your life. Why not start now?

Snatch + Overhead Squat: Build to a heavy single of the complex.

AMRAP 7 of
  • 7 Snatch (95/65)
  • 10 Wall Ball (20/14)

Post WOD: Max Low Plank Hold


Squat Cleans 3-3-3-3-3

  • Min 1: Max Wall Climbs
  • Min 2: Max Pullups
  • MIn 3: Situps

7 Rounds, On the 3:00:
  • 400 Meter Run
  • 12 Toes to Bar
Forecast: 37 degrees at 8:00.

I used to find this to be great weather for a 20 mile Sunday morning run. I suggest long sleeve pants/shirt, light gloves and possibly a light outer shell. Better to be too warm for the Toes to Bar than too cold for the run.


Many people want a workout program that allows them to eat what they want, as much as they want, whenever they want, still lose weight, and keep it off. 

The fact is, 80 percent of the body you want to achieve or maintain is built in the kitchen, not the gym. No workout, not even CrossFit, can completely counteract your consistently bad eating habits.

The good news is, changing your diet doesn't have to be complicated. Here's what CrossFit recommends: Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. That's it. One sentence. Strive to eat "real" food, which means the name is also the only ingredient.

If you simply do that, it will make a difference. There are people at the box every day who prove it.

Step two is eating the right amount of fats, carbs and proteins to support exercise but not body fat.

Once you get your diet under control, occasional indulgences are both no big deal and even more delicious!

We want you to reach all of your goals. If they include losing weight, or even if you'd just like to eat better so you feel better, we can help.

Press 2-2-2-2-2-2-2-2-2-2


Use 75% of your 1RM.  The goal is fast explosive bar speed.

21-15-9 of
  • Burpee Box Jump (24/20)
  • SDHP 55/35

5 rounds for time of:
  • 75-lb. squat snatches, 10 reps
  • 30-second chin-over-bar hold
  • 75-lb. squat snatches, 10 reps
  • 60-second plank hold

Deadlift: 5-5-5 

  • 12 Russian Kettlebell Swings10-12
  • 12 Goblet Squats
  • 36 Unbroken Double Unders

Post-WOD: 3-4 Rounds (for Quality)
  • 10-12 GHD Back Extensions*
  • 10-12 GHD or Candle Stick to Lever


3 Rounds for Time
  • 30 Kipping Ring Rows
  • 20 Power Cleans (95/65)
  • 10 Overhead Squats (95/65)
  • 5 Strict Handstand Push Ups
Thruster 3-3-3-3-3-3-3 reps

Thinking of trying CrossFit Latrobe? We'll try to address some common questions about what you can expect when you join us.

How many days a week should you CrossFit?
A general guideline: If you are new, your body is probably going to need some recovery time between WODs (workouts of the day). You'll be sore, but it will be a good sore! Many of our athletes find that three times a week is a good frequency at first.

As you begin to notice improvements in your strength and conditioning, you will likely want to add a day or two per week.

Remember to listen to your body as you increase your number of WODs. You will learn to know when you need to take a day off for recovery. Don't ignore that feedback.

A rest day allows your body time to grow stronger in response to the demands you're placing on it. When you feel rested, you are able to approach WODs with more intensity and determination and reduce the risks associated with overtraining.


Jog and a few air squats. lol!

Press 2-2-2-2-2-2-2-2-2-2

Squat  2-2-2-2-2-2-2-2-2-2

Use 65% of your 1RM from two weeks ago. The goal is fast explosive bar speed. That is only if your technique is good, if not, slow down and focus on quality movements. Share a bar and move through the reps quickly, with light fast movements you should have quick recovery.

AMRAP 6 Ladder (2,4,6,8...)
  • Pushups
  • Strict Ring Rows