Pittsburgh FIT

•

October 1, 2024

Workout of the Day Fast Front Squats

💪 The Breakdown!

In today’s workout, we’re diving into two powerful yet short segments designed to challenge your endurance and mental grit! The main focus is on 20 front squats for time at 40% of your 1-rep max. This segment tests your speed and stamina, while pushing your body to maintain high-quality movement. Following the front squats, you’ll finish with a 7-minute AMRAP, pairing burpees over dumbbells and lunges. Prepare for a day that tests not just your strength, but your mental tenacity!

🔥 Skill & Strength Focus: Front Squats

The front squats are a true test of both power and speed. The goal is to complete 20 reps as quickly as possible, using cluster sets to manage fatigue. You’ll feel the burn, but don’t shy away from the intensity! Break the squats into 10-10 or 5-5-5-5 if needed, but keep pushing without putting the bar down! This segment emphasizes core stability and explosiveness—traits that translate into powerful everyday movements.

🏃 CONDITIONING: A Quick & Intense Finish

The METCON is a fast-paced, 7-minute AMRAP featuring lateral burpees over dumbbells and dynamic lunges. Your legs will be fired up from the squats, but focus on maintaining good form and driving through each rep. Push your pace on the burpees and let your momentum carry you through the lunges. The goal here is simple: keep moving and finish strong!

💥 Wrap-Up & Motivation

This workout is a fantastic way to gauge your mental toughness and ability to perform under fatigue. Expect to leave feeling accomplished and empowered. If you’ve been hesitant to push yourself in workouts, today is your chance to break through those barriers! No matter your pace, showing up and giving your all is a victory in itself.

‍

Continue reading

Nutrition Edition - Feeding Your Second Brain

Nutrition Education The Fiber Formula - Feeding Your Second Brain

Genevieve's Journey From Consistency to Crushing PRs

Client Highlight - Genevieve's Journey From Consistency to Crushing PRs

Ten Thousand Steps - Does it matter?

10,000 (Ten Thousand) Steps for Weight Loss

Workout of the Day - Box Jumps and Back Squats

Group Fitness Workout of the Day - Box Jumps and Back Squats

FUNDRAISER Power Games Day - Dec 7th 2024

Games Day Special Olympics Fundraiser - 2024

Facing Setbacks with Grace

Facing Setbacks in your fitness and health with coach grace dickinson

Workout of the Day - Strict Press Deload

Workout of the Day - Strict Press Deload pittsburgh fit group fitness workout

FINAL CALL - 2024 Apparel Order

fall 2024 clothing order

Vote - Your Last Responsibility in 2024

It's Time to vote

Winter Clothing Order at Pittsburgh FIT

winter 2024 clothing order Pittsburgh FIT - group fitness and personal training clothing

What to Wear While You Work Out

What to Wear While You Work Out During HIIT Training at Pittsburgh FIT

Workout of the Day - STO Time

workout of the day for group fitness at pittsburgh fit - burn fat, tone your body, and build muscle

Partner Workouts and Why They're Amazing

The Importance of Partner Workouts and Why They're Amazing

Push Up and Push Down - Workout of the Day

Group Fitness Workout of the Day at Pittsburgh FIT

Costume Cornhole 2024 (4 DAYS AWAY)

Costume Cornhole Championship 2024 at Pittsburgh FIT

Nutrition and Cognition

Optimizing your Cognition Through Nutrition

Client Win: Cheryl's Success Story

Your Brain On Food

Nutrition Edition - Your Brain on Food - aka Food for Thought

I Changed My Mind with Coach Morgan

a change in mindset and knowledge around fitness and personal training with coach morgan

Workout of the Day - Let's go overhead

workout of the day - group fitness at pittsburgh fit with coach greg

Costume Cornhole 2024 is Almost Here!

costume cornhole championship community event and party

October Is Here - Summer Recap

What We're Up to at Pittsburgh FIT Gym Community

Personal Training Coaching Styles

Personal Training Coaching Styles at Pittsburgh FIT - how to find what works for you

Workout of the Day - Snatches to Start

pittsburgh fit workout of the day - group fitness training

Kettlebells for Kidneys Recap 2024

Kettlebells for Kidneys fitness fundraiser recap 2024

Rhonda Patrick on Sauna

effects of sauna on health and longevity

Hormetic Stress

hormetic stress - how to encourage your body to grow and adapt without overdoing it

Tracy's Triump

Tracy's Triumph on weight loss and quitting smoking

It's Time To Talk About Stress

Stress, Health, and Nutrition - What you need to know

Maximizing Results with your Personal Trainer

Workout of the Day - Cleans in Double

workout of the day barbell cleans emom

Academics and Exercise

Academic Success is Tied to Exercise - only 20 minutes a day is good for you!

Staying Strong After 50

Staying Strong After 50 - Fitness Training for Seniors

Workout of the Day - Front Squats and Box Jumps

Games Day Fundraiser - Sep 21, 2024

Time Restricted Feeding

Time Restricted Feeding for Weight Loss - Pittsburgh FIT Nutrition Coaching

Mallory's Magical Motivation

Client Mallory's Magical Transformation

Nutrition Monthly - Time Restricted Feeding

Nutrition Edition - Time Restricted Feeding aka Intermittent Fasting

The Social Side of Personal Training

The Social Side of Personal Training at Pittsburgh FIT

Workout of the Day EMOM AMRAP

Workout of the Day at Pittsburgh FIT

Olympic Lifting Clinic - Fall 2024

Olympic Lifting Clinic at Pittsburgh FIT in September (Clean and Jerk and Snatch)

Workout of the Day - 25 minute Spring

Pittsburgh FIT Group Fitness Workout Plan

Personal Training and sustainable Weight loss

Catch a Coach - 1 Week Live!

Catch a Coach In-House Gym Competition Is Live

August '24 Fitness Plan

Pittsburgh FIT training plan for august 2024

Member Appreciation Month

member appreciation month at Pittsburgh FIT

All About the Cossack Squat

squat variation cossack squat for leg and core strength

Importance of Goal Setting in Personal Training

Ozempic aka Wegovy aka Semaglutide

Ozempic for Fitness Enthusiasts

Chris's Changes - The Journey to Lose 100lbs

client success - chris's transformation to lose 100lbs

It's that Nutrition Time of the Month

nutrition week at pittsburgh fit

Choosing the Right Personal Trainer for You

Group Fitness Forecast - July 2024

July Here We Come

july events and holiday schedule - holiday workout and barbecue

Personal Training - In Person versus Apps

Personal Training - In person versus fitness apps

Benchmark Alert - FRAN

Benchmark workout - FRAN

Turning Up the Heat

exercising in the heat - ways to keep you going

Escaping the Gym Rut

Escaping the Gym Rut in the Summer to keep training and improving

Putting the PRO in Protein

The role of protein in your health and wellness

Dom's Dream Outcome

Domonique's Dream Outcome as a nutrition client at pittsburgh fit

Nutrition Edition - Putting the PRO in Protein

nutrition content - all about protein and why it's important for you

Workout of the Day - Biking and RPE 8

Pittsburgh FIT Group Fitness Workout Biking Box Jumps and Pull Ups

June Continues - Leveling Up Your Fitness (and our team!)

Pittsburgh FIT Weekly Update

Personal Training for Seniors

personal training for seniors

From the Vault - My Coming Alive Moment

Pittsburgh FIT Founder Jodi Butler's Coming Alive story

Pride Community Workout Recap

Free Pittsburgh FIT Pride Community Workout 2024

Happy Pride Month 2024

Pride Month at Pittsburgh FIT 2024

The Power of Nutrition Coaching - Incorporating Education into Personal Training Sessions

The power of Nutrition Education during Personal Training

Programming Focus - June 2024

June Programming Focus for Group Fitness at Pittsburgh FIT

It's (almost) Pride Month 2024!

Pittsburgh FIT Pride Month 2024 - Free beginner friendly community workout

The Secret to Gut Health

gut health and weight loss, diet changes

Zach's Transformation

client success - zach's nutrition and fitness transformation and weight loss

Workout of the Day - Overhead Squats and Running

workout of the day at pittsburgh fit - overhead squats and running

Summer is On It's Way

summer events at Pittsburgh fit

Mental Health and Personal Training

Today's Workout - Deadlifts and Running

Pittsburgh FIT Group Fitness workout of the day

May Programming Focus

Pittsburgh FIT Group Fitness Programming Update for May 2024

It's May - Synchro de Mayo is only 3 Weeks Away!

Synchro de Mayo 3 person team fitness competition Pittsburgh

Synchro de Mayo - 2024

3-person team fitness competition synchro de mayo 2024

The Role of a Personal Trainer

the role of a personal trainer in achieving your fitness goals

Workout of the Day - Wallballs and Jump Rop

workout of the day personalized training at Pittsburgh fit

Synchro De Mayo 2024 - LAST CALL

pittsburgh fit three (3) person team competition synchro de mayo 2024

Glucose Stabilization - The Secret to Good Health

glucose stabilization for weight loss and good health

Nutrition Monthly

nutrition coaching for weight loss and nutrition newsletter

Training Plan - April 2024

pittsburgh fit training plan april 2024

Summer Camp - Grade 6-8

Youth Fitness Summer Camp

The Importance of Goal Setting in Personal Training

Goal Setting in Personal Training

How Personal Training Can Transform Your Health and Lifestyle

Personal Training Can Transform Your Health and Lifestyle

Time Restricted Feeding

Time Restricted Feeding, nutrition coaching,

The Overhead Squat

olympic weightlifting overhead squat

Prepping for Setbacks

gym motivation and prepping for setbacks

Girl Dinner

what is girl dinner

Workout of the Day - Boxes and Dips

workout of the day - box step overs, dips,

Two Weeks to 2024

Recipe of the Week - Spiced Beef with Avocado Salsa

Workout of the Day - Back Squat PR Time!

it's back squat day at Pittsburgh FIT

What Fitness Program is Right For You?

choosing the right fitness program with Coach Morgan Shade

White Elephant Holiday Party 2023

white elephant holiday party 2023

Games Day POWER 2024 - Recap

Pittsburgh FIT Games Day Fundraiser

Stop Stretching Your Hamstrings! - Do THIS Instead!

hamstring strengthening

Don’t miss another article

Related

Workout of the Day Fast Front Squats

Continue reading

Nutrition Edition - Feeding Your Second Brain

Genevieve's Journey From Consistency to Crushing PRs

Ten Thousand Steps - Does it matter?

Workout of the Day - Box Jumps and Back Squats

FUNDRAISER Power Games Day - Dec 7th 2024

Facing Setbacks with Grace

Workout of the Day - Strict Press Deload

FINAL CALL - 2024 Apparel Order

Vote - Your Last Responsibility in 2024

Winter Clothing Order at Pittsburgh FIT

What to Wear While You Work Out

Workout of the Day - STO Time

Partner Workouts and Why They're Amazing

Push Up and Push Down - Workout of the Day

Costume Cornhole 2024 (4 DAYS AWAY)

Nutrition and Cognition

Client Win: Cheryl's Success Story

Your Brain On Food

I Changed My Mind with Coach Morgan

Workout of the Day - Let's go overhead

Costume Cornhole 2024 is Almost Here!

October Is Here - Summer Recap

Personal Training Coaching Styles

Workout of the Day - Snatches to Start

Kettlebells for Kidneys Recap 2024

Rhonda Patrick on Sauna

Hormetic Stress

Tracy's Triump

It's Time To Talk About Stress

Maximizing Results with your Personal Trainer

Workout of the Day - Cleans in Double

Academics and Exercise

Staying Strong After 50

Workout of the Day - Front Squats and Box Jumps

Games Day Fundraiser - Sep 21, 2024

Time Restricted Feeding

Mallory's Magical Motivation

Nutrition Monthly - Time Restricted Feeding

The Social Side of Personal Training

Workout of the Day EMOM AMRAP

Olympic Lifting Clinic - Fall 2024

Workout of the Day - 25 minute Spring

Personal Training and sustainable Weight loss

Catch a Coach - 1 Week Live!

August '24 Fitness Plan

Member Appreciation Month

All About the Cossack Squat

Importance of Goal Setting in Personal Training

Ozempic aka Wegovy aka Semaglutide

Chris's Changes - The Journey to Lose 100lbs

It's that Nutrition Time of the Month

Choosing the Right Personal Trainer for You

Group Fitness Forecast - July 2024

July Here We Come

Personal Training - In Person versus Apps

Benchmark Alert - FRAN

Turning Up the Heat

Escaping the Gym Rut

Putting the PRO in Protein

Dom's Dream Outcome

Nutrition Edition - Putting the PRO in Protein

Workout of the Day - Biking and RPE 8

June Continues - Leveling Up Your Fitness (and our team!)

Personal Training for Seniors

From the Vault - My Coming Alive Moment

Pride Community Workout Recap

Happy Pride Month 2024

The Power of Nutrition Coaching - Incorporating Education into Personal Training Sessions

Programming Focus - June 2024

It's (almost) Pride Month 2024!

The Secret to Gut Health

Zach's Transformation

Workout of the Day - Overhead Squats and Running

Summer is On It's Way

Mental Health and Personal Training

Today's Workout - Deadlifts and Running