 AMRAP 35:
Bike Calorie, 3 mins
To the casual observer, our workouts might appear to be too easy, or at the same time, too hard. That depends upon the individuals experience and pre-existing physical condition. Our workouts are designed to meet the individual needs of the participants. We routinely have classes with a variety of participants, from teenager to octogenarian, from beginner to seasoned athlete, working out together and leaving with both a sense of challenge and fulfillment. Give us a try and see why we are different from your previous fitness experiences. Call or text Dr. Landry at 724-454-6106 for a Free-Trial! 
Scaling: Choose a dumbbell with which you can lunge 25 ft without setting it down. Newer athletes can reduce the number of rounds, reps of the single-unders, and distance of the lunge so the workout can be completed in under 15 minutes.
*Score is total rounds and reps completed in 30 minutes (EX: 5 rounds of Cindy + 8 calories rowed at 30 minute mark, score would be 5+8)
The same stores that sell you over-the-counter medicines are also selling chips, sodas, candies, alcohol, cigarettes, and many other disease causing products! To say it's hypocritical is a generous assessment. 
The Zone Diet moderates the insulin response by limiting the intake of refined sugars and keeping all other carbohydrates to about 40% of the diet. Insulin is released by the pancreas after you eat carbohydrates, and while it assures that your cells receive the necessary blood sugar, it also inhibits fat burning, converts almost half of your dietary carbohydrate directly into fat and causes hunger. 
In 1993 McGinnis published the most significant causes of death in the United States in the journal of American Medical Association. The top three causes of death, or smoking, over eating, and a lack of exercise. They are all houses that are within our control. JAMA.1993 Nov 10,270(l8):2207-12. Actual causes of death in the United States. McGinnis JM1, Foege WH 
Did you know that eating too much unhealthy fast food, even for one week, can cause notable damage to your body ? In a study, published online in GUT, the International Journal of Gastroenterology and Hepatology, 18 healthy adults, ate at least two fast food meals a day. It doubled their daily intake of calories. The study also limited their exercise. In just one week, half of the group had elevated levels of ALT enzymes, a common indicator of liver damage. By the end of the study, the entire group has gained an average of 14 pounds per participant. The conclusion? Our bodies just aren’t made to handle more than occasional fast foods. 
 3 rounds each for reps of:
Partner A – 250/200 m Row Partner B – AMRAP Alternating Single Arm RKBS (Switch upon completing of the row) Rest 3 minutes 3 rounds each for reps of: Partner A – 250/200 m Row Partner B – AMRAP Box Jump Overs (24/20) (Switch upon completing of the row) Rest 3 minutes 3 rounds each for reps of: Partner A – 250/200 m Row Partner B – AMRAP No Push Up Burpee Box Step Up (Switch upon completing of the row) Score is cumulative reps for each team. 
CrossFit - Weight-loss - Power Lifting - Olympic Lifting Strength - Fitness Gym - Group Fitness - Fun We're all that and more! 
AMRAP 3:
400/350 Meter Row Hang Power Cleans Max Double Unders Rest 3 Minutes AMRAP 3: 400/350 Meter Row Hang Power Cleans Max Double Unders Rest 3 Minutes AMRAP 3: 400/350 Meter Row Hang Power Cleans Max Double Unders Rest 3 Minutes AMRAP 3: 400/350 Meter Row Hang Power Cleans Max Double Unders Barbell: (115/85) CrossFit - Weight-loss - Power Lifting - Olympic Lifting Strength - Fitness Gym - Group Fitness - Fun We're all that and more! 6 months down, 3 to go! 
CrossFit - Weight-loss - Power Lifting - Olympic Lifting Strength - Fitness Gym - Group Fitness - Fun We're all that and more!
CrossFit - Weight-loss - Power Lifting - Olympic Lifting Strength - Fitness Gym - Group Fitness - Fun We're all that and more! 
CrossFit - Weight-loss - Power Lifting - Olympic Lifting Strength - Fitness Gym - Group Fitness - Fun We're all that and more! 
CrossFit - Weight-loss - Power Lifting - Olympic Lifting Strength - Fitness Gym - Group Fitness - Fun We're all that and more! 
CrossFit - Weight-loss - Power Lifting - Olympic Lifting Strength - Fitness Gym - Group Fitness - Fun We're all that and more! 
CrossFit - Weight-loss - Power Lifting - Olympic Lifting Strength - Fitness Gym - Group Fitness - Fun We're all that and more! 
Somewhere in November, Amanda told me that she needed to make some changes: diet and exercise. She made some changes in her diet and I offered that she give Latrobe Strength & Fitness a try. One month in, she told me tonight that she is down 20 lbs. already! 
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