Steel City Crossfit

Complete 3 rounds of the following series for time:

• 30 Box Jumps (24″ Box)
• 15 Pull Ups
• 6 Deadlifts (1.5 X bodyweight)

Post time to comments.

Rest Day.

Push Jerk

3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1 Reps

Max reps in 15 minutes of 55 lbs (men) or 35 lbs (women) KB Swings.

Ladder by 2’s  from 2 - 20 and then back down to 2 (ie 2,4,6…20,18,16…4,2 Rep rounds of each exercise):

• Double Unders
• Push Ups

Then finish with a set of Tabata bottom to bottom squats.

Post time to comments.

Rest Day.

Complete the following series for time:

• 12 Deadlifts (Bodyweight)
• 500M Row
• 100 Push Ups
• 500M Row
• 12 Deadlifts (Bodyweight)

Post time to comments.

Happy Valentines day everyone.

Front Squat

• 5 - 5 - 5 - 5 - 5 Reps

Push for a new 5RM.

Post load to comments.

We are excited to announce a brand new specialty class available starting Monday February 25th at 10:15 AM.  The classes will be a perfect complement to your CrossFit training, helping you cool down and loosen up sore muscles while developing great balance and body awareness.

Complete the following series 2 times:

• 2 Minutes Rowing for max distance
• 2 Minutes KB Swings (16KG) for max reps
• 2 Minutes Wall Ball for max reps
• 2 Minutes Push Press (45lbs) for max reps

After you are done, do 21 - 15 - 9 reps of the following series:

• Squat
• Push Up
• Sit Up (GHD ideally)

Post how it felt to comments.