Posted on

November 22, 2017

Holiday Schedule:
Thursday (Thanksgiving) 9am Team WOD – Uncapped class, no signup necessary
Friday: 12pm CrossFit Class – Must sign up. Open gym from 12-2pm.  Come in and get a workout in if you want.

CrossFit: 

Warm Up:
4rds
:20 HS Hold / 3 :05 Hold :03 Eccentric
10 Banded Pullaparts
10 True Pushups
10 Plate Touches

Strength:
Floor Press
All Levels: 3 x 5 (Straight)

WOD:
“Quaters”
5rds
4 HSPU
8 Ball Slams
12 Cal AB
Rest :90

BodyFit: 166

Warm Up:
3rds
20 Double Unders – 40 Singles
:20 Goblet Squat Hold
10 Elevated Pushups

WOD:
4rds of Cindy
30 Double Unders
30 Situps
3rds of Cindy
30 Double Unders
30 Situps
2rds of Cindy
30 Double Unders
30 Situps
1rd of Cindy

Posted on

November 14, 2017

We’re Back!!

CrossFit:
Warm Up:
3rds
PA Snatch Warmup
2/2 Knee Hug Lunge Step Vert Flex/Ext
10 EB Strict Press
Strength:
Low Hang Snatch
Level 1: Technique
Level 2: Heavy 3
WOD:
“Darkness”
15min AMRAP
10 Pw. Snatch (75/55)
10 Pullups
5/5 Fr. Rack Lunges
10 Push Press

BodyFit: 162
Warm Up:
Get Your Chili Warm
4rds of “Cindy”
WOD:
10min AMRAP
250m Row
20 KBS – Russian
10 Ball Slams
Rest 5min
10min AMRAP
10 Burpees
15 Cals AB
20 Wall Balls

Posted on

August 14, 2017

Big Congrats to DJ, G$ and Mouse who rocked out at a competition this past weekend at CF Mayview in Bridgeville.  All three repped Alpha awesomely.  Great work guys I hope you had fun!

Warm Up:
3rds
2/2 Lunge Step vert. flex ext
10 Scap Depressions
10/10 Lunge Step Banded Rotations

Strength:
Weighted Lunge
All Levels: 4 x 8/8
*Leave some in the tank for the upcoming weeks*

WOD:
“Candlelight”
1min work : 1min rest x 6
10 Ball Slams
Max Rep Burpee
*Score is total burpees

Posted on

July 21, 2017

Warmup:
8min WAMRAP
20 Double Unders/Practice
10 Face Pulls
10 KBS – American
10 True Pushups

Strength:
Bench Press
Level 1: 3×5 (+5)
Level 2: 5×3 (Build)

WOD:
“What you live for”
50 Double Unders
50 Burpees
50 KBS – American (53/35)
50 Step Ups
50 Ball Slams
*Movements can be done in any but must be done in sets of 50*

Posted on

June 13, 2017

CrossFit:

Warmup:
Shoulder DROM/Scap Activation Drill
3rds
10 Yoga Pushups
15 KBS – American
4 Athletic Burpees
10 EB Press

Strength:
Level 1: Strict Press 3 x 5
Level 2: Strict Press – Heavy 5
1 set @  MR 80%

WOD:
Every 3 Min x 5
15 KBS Russian (AHAP)
10 Burpees
100m Run

BodyFit 112:

Warm Up:
Ankle Circuit
3rds
25 Double Unders/Practice
10 Yoga Pushups
15 KBS – American

For Time:
3 Rounds
15 KBS Russian (AHAP)
10 Burpees
100 m Run
Rest 4min
7min AMRAP
750 m Row
30 Ball Slams
Max DU
Rest 4min
Airdyne Cal (100/80)
*8min cap

Posted on

June 5, 2017

Today is the kickoff of Alpha Athletics Friends and Family week!  Our entire schedule is open to prospective members to come in and give Alpha a test drive.  We encourage you to stop in, check us out and see how we can help you on your fitness journey.

Warm Up:
Chubbs Sequence
3rds
10 Scap Depressions
:20 Goblet Squat Hold
10 KBS – American

Strength: Current Alpha Members
All Levels: Strict Pullups 4 x 5
*Make your progression as challenging as possible for 5 perfect reps.  Add weight if necessary

WOD:
Tabata x 8
Goblet Squat (Moderate weight)
Shoulder Taps
Ball Slams
Pullups
*1min rest between movements

Posted on

May 25, 2017

CrossFit: 

Strength:
Strict Pullups
All Levels – 3 x Max Reps

WOD:
20min EMOM
Min 1: 5 Thrusters (95/65)
Min 2: 10 DB Snatch
Min 3: 15 Ball Slams
Min 4: 20 Shoulder Taps

BodyFit: 110

Warm Up:
Heat your meat

WOD:
4mins of work followed by 2mins of rest
KBS – American (53/35)
Box Jumps (24/20)
Ball Slams
DB Snatch
Wall Balls (20/14)

Posted on

May 9, 2017

Update: This coming Friday May 12th will be the Alpha May Happy Hour at Patron in the Fox Chapel Plaza.  Come join your fellow Alphaholics and enjoy some time outside of the gym.  Also, they have the best tortilla chips this side of the Mississippi.

CrossFit: 

Warm Up:
3rds
PA Clean Warmup
3 :05 HS Hold :03 Eccentric
Barbell Complex – 3 position clean + 2 jerks

Strength:
Clean and Jerk
All Levels: Work to a heavy set of 3
*Level 1 focus on technique, Level 2 work on putting together heavy reps

WOD:
“In Need”
21-15-9
Power Clean (135/95)
HSPU

BodyFit: 105

Trunk:
Accumulate 35 Strict T2B or 60 Strict Knee Raises

WOD:
30min EMOM
:30 work / :30 rest
Row – Cals
Pushups
Ball Slams
*Score is total reps of each movement