The Travels of Coach: CrossFit Gyms

This was an excellent visit for me! I was 10 minutes late because CrossFit Gyms is a little hard to find, but the instructor on hand handled it very well, seamlessly getting me a waver and bringing me into class. Everyone was warm and friendly as I quickly wove my way into the Sunday “beginner’s class”. My coach informed me that even though it was a beginner’s class, she’d find a way to make it fun for me… I was not disappointed.

Let me start by saying this: CrossFit gyms in Pittsburgh are the only box I’ve ever been to that felt even remotely like being at home. On a wall near their office was a chalkboard with several quotes and goals scribbled on it. Just above my eyesight is the poem featured in Liam Nelson’s movie “The Grey”:

Once more into the fray,

Into the last good fight I’ll ever know.

Live and Die on this day,


For those of you who do Jiu-Jitsu, this box is located next door to Jean Jacques Machado’s Academy, and many of the people who train at the box also train MMA/BJJ. If you don’t know who Machado is, avail yourself of some Google time.

After a long (15 minutes or so) period of skill work, we started into the WOD. The scaling was done quickly and effectively, and my WOD ended up being as follows:

3 Rounds, 15 Minute Cap:

  • Sumo Deadlift x7 #65
  • Box Jumps x7 #25
  • Sumo Deadlift High Pull x7 #65
  • Box Jumps x7 #25
  • Hang Clean x7 #65
  • Box Jumps x7 #25
  • Med Ball Clean x7 #20
  • Box Jumps x7 #25
  • Squat Clean #65
  • Box Jumps x7 #25

I finished in 14:35, and needless to say I don’t want to see another box jump again for as long as I live. Seriously though, it was a fantastic WOD, and I tried to ignore the clock and really stick to good form, which grew more difficult with each rep. By the third round, I was very tempted to just bicep curl the hang cleans, and the squat cleans felt like they weighed a lot more than 65. However, good form prevailed, and I ended up having a really solid workout. As with my last WOD out here in Pennsylvania, the heat was a fun variable… I don’t know how hot it was inside the box, but it was in the triple digits outside and there was no AC. Even their portable fan was broken. If you guys are ever in the Tarzana area (suburbs of Los Angeles) this is the place I’d send you. I haven’t been to Valley CrossFit yet, but it’s going to be hard to beat this place, especially if you’re from CrossFit Pittsburgh. It was like a home away from home.