Anyone who has been CrossFitting/lifting for 3 months or more should be ready to establish some hard numbers for 1-Rep maxes and record them on the whiteboard. This week we want to identify our capacities in the Squat, Deadlift, and Press. What ever day you miss, we can make up asap as we will be programming workouts based upon these numbers. If you are still new to lifting, we'll focus on developing technique with higher rep schemes.
Deadlift 1-1-1-1-1 (beginners 5-5-5-5-5)

For Time:
  • 100 pullups
  • 100 pushups
  • 100 situps
  • 100 air squats

Super-fast reps or ones that meet movement standards? Which do you prioritize?

Super-heavy or super-efficient? Do you choose good technique over how much weight is on the bar?

These are not trick questions. Good, efficient, safe movements are always the priority at CrossFit Latrobe.

When you can produce them repeatedly, it's time to go faster and heavier.

First technique, then consistency, then intensity. In that order, no matter the skill, always.

  • Do fewer reps of a deep squat instead of Rx reps above parallel. See if you can add a few more each week, but only if they're good.
  • Stay in the power position with an unweighted bar until the movements are automatic before you pile on plates or lift from the floor. Learning the basics of Olympic lifts takes a long time. 
  • Use light weights that you can control overhead instead of fighting to control a bar that is too far forward or backward. Your shoulders will thank you.
  • Scale the body-weight load or number of reps when your push-ups start to look like snake. Snakes don't do push-ups.

Coaches can help you decide when and how hard to push. Be willing to take our advice. Feel free to ask us specific questions related to your goals. If you're a beginner, you need to realize some skills take time to develop. Don't be discouraged. Keep working.

Remember: Technique, then consistency, then intensity. It's the best, safest way to maximize your performance in the long run.

See you at the box,


  1. 30 second hand stand hold
  2. 30 second max pushups
  3. 10 deadlifts x 1/2 1RM

Overhead Squats 3-3-3

Front Squats 2-2-2

Back Squat 1-1-1
We are all so ready for spring to begin! It's a perfect time to renew and reorganize. If your to-do list includes a health and fitness makeover, here's a little motivation to join us at CrossFit Latrobe. We'd love to meet you!
  1. Summer: It's basically two months till Memorial Day, the unofficial start of summer. And summer = short season. And ... swimsuits. After a long, cold, bad-carb-filled winter. Need more be said?
  2. Shorts: Yes, more does need to be said! Soon, you're going to be going through closets and drawers to pack/throw/give away the winter items and prepare for warm weather. At the bottom of one of those drawers are super cute shorts that used to fit. Did you know that CrossFit Latrobe can give you tips for healthy eating in addition to a kick-butt workout? You'll be rocking the shorts in no time.
  3. Fresh starts: Start small. Commit to working out 3-4 times a week for three months at CrossFit. Make small, incremental changes to your diet. Then evaluate. Prediction: You will see results.
  4. Fit for (real) life: For some of us, CrossFit is our sport. But maybe you'd also like to improve your golf game, be the star of your over-50 softball league, or defeat your neighbor in driveway hoops. There's no better way to get fit for anything you'd like to enjoy than to join us at CrossFit Latrobe. We'll get you ready for whatever comes next.
See you at the box,  



Teams of 2: Relay style, one partner at a time:

21 - 15 - 9:
  • Thruster (95/65)
  • Box Jump (24/20)

After each partner completes the first couplet:

21 - 15 - 9:
  • SDHP 75/55
  • Lateral Barbell Burpees


Complete as many reps as possible in 8 minutes of:
  • 3 handstand push-ups
  • 3 cleans
  • 6 handstand push-ups
  • 3 cleans
  • 9 handstand push-ups
  • 3 cleans
  • 12 handstand push-ups
  • 6 cleans
  • 15 handstand push-ups
  • 6 cleans
  • 18 handstand push-ups
  • 6 cleans
  • 21 handstand push-ups
  • 9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.


5 rounds for time of:

  • 135-lb. overhead walking lunges, 20 steps
  • 20 Candle Stick to Levers
  • 20 Superman Rocks


2 rounds for time of:
  • 34 push-ups
  • 60m shuttle
  • 34 deadlifts, 135 lb.
  • 60m shuttle
  • 34 box jumps, 24-inch box
  • 60m shuttle
  • 34 clean and jerks, 95 lb.
  • 60m shuttle
  • 34 burpees
  • 60m shuttle
  • 34 wall-ball shots, 20-lb. ball
  • 60m shuttle
  • 34 pull-ups
  • 60m shuttle
Officer Michael "Freight" Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team. He is survived by his wife, Regina; son, Ian; and daughter, Kaitlyn.

“The Chief”
     5 Rounds for Reps

  • 3 Power Clean (135/95)
  • 6 Pushups
  • 9 Squats
  • 1:00 Rest
Weightlifting cue: As you 'catch' the bar in the finish position of the squat snatch or squat clean, think about dropping your hips (and your center of gravity) straight down. Some lifters, consciously or subconsciously, think they need to drop their head or torso. This sends the hips back and the chest forward, which makes it harder to control the bar in a good position overhead or in the front rack. Wendy             (Here is what it looks like)
Teams of 2

100 SDHP 75/55
Time Remaining: Max Burpees

80  SDHP 75/55
Time Remaining: Max Kettlebell Swings (53/35)

60  SDHP 75/55
Time Remaining: Max Air Squats


Bench Press 3-3-3-3-3

  • 10 KB Swings 55/35
  • 10 Knees to Elbow