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July 9, 2018

This Friday Happy Hour at Leaning Cask in Springdale.  They’re a micro brewery, dog friendly, and supported our Weights for Wayne Event – seems like a match made in heaven.  I’ll be there by 7pm but feel free to start earlier.  They’re will be a food truck on hand for goodies.

Warm Up:
Squat Prep
3rds
25 Double Unders or Singles
5/5 Pillar w/ arm reach
8 OH Press (Build)
5 Back Squat (Build)

Strength: Back Squat
Level 1: 3 x 5 (+5)
Level 2: 4 x 6 (Build)
*Heavier than 7.2.*

WOD:
“Repeat”
Total Work
25 S2OH (115/75)
50 Front Squat
100 KBS – Russian (AHAP)
200 Double Unders
*Compare to 6.10.17*

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July 2, 2018

Holiday Schedule Update: Wednesday July 4th we will only be holding 1 class at 9am in the morning.  The class will be upcapped so if you would like to participate in the team workout that is the time.  The gym will be open from 9am – 11am (approximately) so if you would like to get a workout in on your own feel free to come anytime between then.  *Side note: you must be in the gym working prior to 10:30am*  See any coach with questions.

Warm Up:
Squat Prep
3rds
6-8 Strict Pullups
:25 Goblet Squat Hold (Build)
4 Burpee Walkups
5 Back Squat (Build)

Strength: Back Squat
Level 1: 3 x 5 (+5)
Level 2: 4 x 7 (Build)
*Heavier than 6.11.18*

WOD:
“Lost”
6-9-12
Front Squat
M (185-155-135)
F (135-115-95)
Burpee Over Bar

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June 25, 2018

Warm Up:
Squat Prep
3rds
10 Scap Progression
:10 Hollow & Arch Hold
10 KBS – American (Build)
5 Back Squat (Build)

Strength: Back Squat
Level 1: 3 x 5 (+5)
Level 2: 5 x 5 (Straight)
*Heaviest weight from 6.11.18*

WOD:
“American Way”
50 Thrusters (45/35)
40 Pullups
30 KBS – American (53/35)
20 T2B
10 Burpees
*Compate to 6.26.17*

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June 18, 2018

Thank You to all the participants, volunteers, donors, etc. who helped make Weights for Wayne a huge success!  We raised $2000 in support of pancreatic cancer and had a blast doing it.  A big shout out to DJ and JC for doing such a great job organizing and preparing Alpha to be on point yesterday, great job!  Today is the last day to purchase a shirt from Custom Ink with proceeds going to our charity, https://www.customink.com/fundraising/weights-for-wayne .  Thank you again and we hope to make next year even bigger and better than Saturday.

Warm Up:
Squat Prep
3rds
20 Double Unders / Practice
5/5 Pillar with arm reach
10 Ring Rows
5 Back Squat (Build)

Strength: Back Squat
Level 1: 3 x 5 (+5)
Level 2: 4 x 6 (Build)
*Heavier than 6.10.18*

WOD:
“Light Tower”
Every 2:00 x 5
15 Thrusters (95/65)
30 Double Unders (3:1)

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June 11, 2018

THANK YOU to all of you for making Friends and Family week such a huge success!  We were packed all week and as usual you  all were patient, welcoming, nice and supportive.  I can’t express our appreciative I am of our Alpha community.

This coming Saturday is our Weights for Wayne event at the gym.  There are some schedule changes as a result: there will be NO evening classes Friday as we prepare the gym for the event.  The gym will be closed on Saturday (if that is not already obvious) but everyone is welcome to come down, hang out, grab some food and cheer on your fellow Alpha members.  If you would like to support the event but can not make it Saturday you can go to this link,  , and purchase a tshirt – all proceeds go to our donation and we’re still pretty short of our goal.  As an incentive for each tshirt purchased you recieve 1 entry into a drawing for a $50 iTunes gift card.  So go grab a shirt in support of a great cause.

Warm Up:
Squat Prep
3rds
10 Kips / Kipping Practice
8/8 Bottoms Up Press
5/5 Pillar with arm reach
8 Back Squat (Build)

Strength: Back Squat
Level 1: 3 x 5 (+5#)
Level 2: 4 x 7 (Build)

WOD:
“Stag”
30-20-10
DB Thruster (35/25)
T2B

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April 30, 2018

This coming Sunday Alpha will have 2 teams competing in the Pittsburgh Marathon Relay.  We will keep you all updated on details as they become more clear.  If you’re planning on going down or would like to we’ll let you know where we plan on congregating after the race for some celebratory drinks.

Warm Up:
Squat Prep
3rds
:25 Goblet Squat Hold (Build)
8 Australian Chin Ups
8 Strict No Jump Burpees

Strength: Zercher Squat
All Levels: 5 x 3 (Build)
*Heavier than 4.16*

WOD:

For Time: Courtesy of Deuce Gym
“Venice Beach”
1 mile Run
50 Back Squat (135/95)
30 Burpee To Plate
*Compare 5.1.17*

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February 19, 2018

Don’t forget this coming Friday evening will be the first Friday Night Lights for the 2018 Alpha Open.  The Alpha Open is how we participate in the worldwide CF Open that begins this Thurs.  We will be talking a lot this coming week about how and why you should consider participating but just know it is a fun event to do with your fellow Alphaholics.  If you haven’t already signed up there will be a board at the gym for you to add your name and tshirt size.  The coaches will answer any questions you have this week so don’t be afraid to ask.

Warm Up:
Squat Prep
3rds
6 Strict Pullups
:25 Goblet Squat Hold
8 EB Thrusters
5 Back Squat (Build)

Strength:
Back Squat
Level 1: 3RM
Level 2: 1RM
Let’s see some PR’s!

WOD:
“Seagull”
5min ARMAP
Cluster (135/95)

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February 12, 2018

Warmup:
Squat Prep
3rds
10 Kips/Kippin Practice
5 Box Jumps (30/24)
10 EB OHS
5 :03 Pause Squats (Build)

Strength:
Back Squat
Level 1: 3×5 (+5)
Level 2: 3 Clusters
1 Cluster – 1 rep with :15 – :30 – 3- 5min rest

WOD:
“All that Jazz”
20 OHS (135/95)
40 T2B
60 Box Jump (24/20)
*Work can be done in any order/rep scheme*