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January 15, 2018

Congratulations to Waves who competed in Miami alongside top athletes in the CrossFit community.  Her team finished top 20 in their division – Keep up the hard work Waves, we love watching you continue to make us proud!
This Friday join us at Alpha Happy Hour at Walnut Grill; 7pm; Friends are welcome to come!
Monday, Wedneday, Friday 9:30am BodyFit will now be a bodyweight HIIT workout coached by Brenda Ho
Tuesday, Thursday BodyFit will remain the same.

CrossFit

Warmup:
Squat Prep
3rds
6 Strict Pullups
:25 Goblet Squat (Build)
10 EB Thrusters
5 Back Squat (Build)

Strength:
Backsquat
Level 1: 3×5 (+5)
Level 2: 4×4
*Every 3 min*
Add Weight from 01/16

WOD:
“Fran”
21-15-9
Thrusters (95/65)
Pullups
*Compare to 03/13/2017

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January 8, 2018

CrossFit

Warmup
Squat Prep
3rds
8 Strict Pullups
5/5 Strict Mountain Climbers
:25 Goblet Squat Hold
5 Back Squat (Build)

Strength:
Backsquat
Level 1: 3 x 5 (+5)
Level 2: 4 x 5 (Straight)
*Every 3 min
**Goal is more weight than 1.2.18**

WOD:
“Newspaper Route”
4 Rounds
15 Wallballs
Max Rep Calorie Assault Bike
:90 sec on :90 sec off
*Score is total calories

BodyFit  184

Warm Up:
8min WAMRAP
10 Scap Depressions
:30 Side Pillar – R
5/5 Knee Hug Walking Lunge
:30 Side Pillar – L
5 Strict Pullups/Ring Rows
10 Ball Slams

WOD:
5 Rounds
3 min AMRAP
4 Pullups
8 Walking Lunges
12 KBS (Russian)
1 Minute Rest

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December 4, 2017

CrossFit


Warmup:
Chubbs/Squat Prep
3rd
2/2 Knee Hug Lunge Step Vertical Flex/Ext
10 Scap Depressions
:25 Goblet Squat Hold (AHAP)
5 Back Squat (Build)

Strength:
BackSquat
Level 1: 3×5 (+5)
Level 2: 3×4 (Straight)
*From 10/31/2017

WOD:
“Treaty”
6 Rounds
5/5 DB Snatch (55/40)
5/5 DB Lunge

9:30 AM BodyFit Canceled 12/04/2017

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June 23, 2017

Alpha Reminders:
NO 10am class tomorrow so that we can travel to CF Mt. Lebanon to cheer on DJ and Mouse in the Legends of Lebo competition.  We’ll be carpooling if anybody is interested.

Saturday night Alpha Happy Hour at the Fox Chapel Yacht Club with everybody’s favorite disco cover band Dancing Queen.  Meet up at 7pm and goes until they kick us out!

Monday is the last day to sign up and receive a sweet ass t-shirt for the Pirate Game and tailgate on July 15th.  If you would like just a t-shirt and tailgate cost is $25.  Sizes still due my Monday June 26th, signup on the blue cubbies.

Warmup:
Ankle Circuit
5min Double Under Practice
Then
2rds
PA Clean Warmup
4 Athletic Burpees

WOD:
“Fry Day”
9-7-5 (155/115)
Power Cleans
90-70-50
Double Unders (3:1)
*Rest as needed
3 Rounds
15 Back squat (95/65)
15 Burpees over Bar

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January 30, 2017

Reminder: Friday 6:30pm joint workout with Rising Six CF.  Come workout or just hang out and meet other members of the Pittsburgh CF community.  WODs will accommodate all levels and evening is meant to be fun and relaxed.  See coaches with any questions.

CrossFit:
Squat Prep
3rds
10 Strict Pullups
:30 Pillar
6 BB Back Squat (Build)

Strength:
Backsquat
Level 1: 3 x 5 (+)
Level 2: 3 RM – This is a test – go get a PR!

WOD:
8 min EMOM
5/5 DB Step Lunge (50/35)
20 DU