26 Mansfield Road, Building 3
Washington, PA 15301
Ask about our Intro to CrossFit Price?
Learn more about CFW Video
Get Started Learn More FREE Consultation
CrossFit is a core strength & conditioning program that delivers a fitness that is by design, broad, general, and inclusive. Elements of track & field, gymnastics, weightlifting, and strongman are combined in short intense daily workouts to maximize results for any individual. CrossFit teaches functional movement patterns, or, movements that you find in real life -pushing, pulling, squatting, jumping, throwing, carrying, and sprinting.
We at CrossFit Washington were the first to open a dedicated CrossFit Box in Washington County back in 2012 originally as CrossFit Invigorate. Recently, we changed our name to identify our self with our beautiful town and county in Washington, Pennsylvania. We have continued to offer the best in CrossFit training which has enabled us to grow and move into our very own free standing training facility. We are the only CrossFit Box in area to have a facility dedicated solely to CrossFit and the CrossFit Community.
We are conveniently located right off of Rt. 19 on Mansfield Road which is 1 Mile north of Racetrack Road. Members from all over the South Hills call Crossfit Washington home.
If you are looking for the best in a CrossFit facility, trainers, and overall experience please give us a call and we will guide you on how you too can become part of our CrossFit Community.
Monday May 2, 2016
Strength: Deadlift 10-8-6-4-2-1
30 Snatches, 135/95 lbs
Use 95 pounds, 65 pounds For Scaled
Cash Out: 800 meter Row
Tuesday May 3, 2016
Skill: Push Jerk 10-6-4-2
WOD: EMOM 5 Thrusters
With a continuously running clock complete 5 thrusters every minute (25 thrusters every 5 minutes).
From 0:00-5:00 use 75 lb. /35 lb.
From 5:00-10:00 use 95 lb. / 65 lb.
From 10:00-15:00 use 115 lb. / 95 lb.
Cash Out: 3 rounds: 15 atomic sit ups
Wednesday May 4, 2016
Skill: Pistols: 10-10-10-10
WOD: AMRAP 20 mins:
Complete as many rounds as possible in 20 mins of:
9 Chest-to-bar Pull-ups
15 Power Cleans
21 Air Squats
Run (Weighted), 20/14 lbs, 400 m
Cash Out: 5 EMOM Turkish Get – ups
Thursday May 5, 2016
Skill: Overhead Squat 10-10-10-10
WOD: AMRAP 15 mins:
Complete as many rounds as possible in 15 mins of:
5 Front Squats, 105/75 lbs
10 Deadlifts, 155/135 lbs
15 Box Jumps, 24/20 in
Cash Out: 3 x 200m run + 5 burpees
Friday May 6, 2016
Skill: WOD-ers Choice
WOD: Lifting - Push Press, Power Snatches and Clean & Jerks
Push Press 5-5-5-5-5, using heaviest weight per set
Power Snatch 5-5-5-5-5, using heaviest weight per set
Clean & Jerk 5-5-5-5-5, using heaviest weight per set
Cash Out: 5 Rounds
10 Hang Snatches 95lbs /65lbs
Saturday May 7, 2016
Skill: Back Squats 5-5-3-3-1-1
WOD: For time: Partner Chipper
100 KB swings (53lbs / 35lbs)
60 box jumps
40 air squats
20 wallballs (20lbs / 14lbs) (10”/9”)
10 pull ups
*partners must complete runs together
Check us out and like our Facebook page @ www.facebook.com/crossfitwashington
Welcome to CrossFit Washington
OUR MISSION: To introduce Crossfit to the masses and be the box where people of all ages, abilities and goals can join and feel comfortable in pushing themselves to new heights!
You don't have to be in shape, a great athlete, or ever touched a barbell before to join us and become hooked on the fastest growing workout program out there today! We have workouts to fit everyones ability!