May 29, 2018

By Alpha Athletics Crossfit 412 | May 28, 2018

A big thank you to all who made it in to participate in the Murph.  The workout is a bear (I know a bit of an understantment) but is not only a CrossFit tradition but a memorial WOD for a man who gave the ultimate sacrifice.  It was great to see so many people working…

Read More

May 8, 2018

By Alpha Athletics Crossfit 412 | May 7, 2018

CrossFit: Warm Up: Shoulder DROM 3rds PA Clean Warmup (Build) Lateral Hops Rack Mobility Then 3 position Hang Clean x 3 (Build) Strength: Clean Level 1: Technique Level 2: Heavy 2 WOD: “Hanging On” 10-1 Hang Power Clean 1-10 Lateral Hops (R+L=1) BodyFit: 219 Warm Up: 500m Row 3rds 10 Feet Elevated Ring Rows 10/10…

Read More

March 27, 2018

By Alpha Athletics Crossfit 412 | March 26, 2018

CrossFit: Warm Up: Overhead/Wrist Mobility 3rds PA Snatch Warmup (Build) 100m Jog 3 position Snatch (Build) Strength: All Levels: Power Snatch 10 min EMOM 2 Power Snatch *Add weight every 2 min* WOD: “Obstacle Illusion” 5rds 7 Snatch 14 KBS – Russian (AHAP) 200m Run BodyFit: 207 Warm Up: 3rds 200m Row 10 Pushups 15…

Read More

January 11, 2018

By Alpha Athletics Crossfit 412 | January 10, 2018

Wishing our in house CrossFit star Waverly “Waves” Verhill as she travels to Miami to compete at Wodapalooza on a team.  Wodapalooza is the largest CrossFit competition in the world outside of the CrossFit Games.  Good Luck Waves we’re cheering from Pittsburgh! CrossFit Warmup: Get Your Chili Warm 3rds PA Clean Warmup (Build) 10 Plate…

Read More

August 21, 2017

By Tony Fusaro | August 20, 2017

Warmup: 3rds 25 Double Unders/Practice 2/2 Knee Hug Lunge Step Vert Flex Ext 15 Elevated Pushups Strength: Walking Lunges All Levels: 4 x 8/8 *Add weight from last week* WOD: Courtesy of CFNE “The Ghost” 6 Rounds 1 min Calorie Row 1 min Burpees 1 min Double Unders 1 min Rest *Compare to 08/07/2016

Read More

May 9, 2017

By Tony Fusaro | May 8, 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…

Read More

April 24, 2017

By Tony Fusaro | April 24, 2017

CrossFit: Warm Up: Shoulder DROM 3rds 25 Double Unders/Practice Child’s Pose Progression 10 EB BTN Press 5 Push Jerk (Build) Skill: Split Jerk Footwork Strength: Split Jerk Level 1: Heavy 3 Level 2:  5 x 2 (Straight) *Goal weight is same as 4.19.17 WOD: “Falcon” 5rds 10 Single Arm DB Press  – Right (AHAP) 20…

Read More

March 17, 2017

By Tony Fusaro | March 16, 2017

Happy St. Patrick’s Day all.  Tonight FNL is back at Alpha, hope to see you all there.  Perhaps we can share a green beer afterwards. Also, I’ve changed my mind at the last minute and decided to use 17.4 as the workout all day tomorrow.  It will be fun but it’s definitely a doozy! Warm…

Read More

March 9, 2017

By Tony Fusaro | March 8, 2017

Reminder: Tomorrow evening Rising Six CF for CF Open 17.3.  Leaving Alpha at 5:30pm if you want to carpool.  See coaches with any questions. CrossFit: Warm Up: Deadbugs 3 x 1:00 / 1:00 3rds 1/1 Seesaw Walk 8 BB Bent Over Row 4 Speed Deadlifts Strength: Deadlift All Levels: 1 rep every :30 for 15min…

Read More

February 21, 2017

By Tony Fusaro | February 20, 2017

Don’t forget Friday is the beginning of Friday Night Lights for the CrossFit Open.  If you are planning to participate be sure to have your money in by Friday.  P.S. don’t let your schedule preclude you from participating – we’ll figure it out. CrossFit: Warm Up: Wrist/Shoulder DROM PA Clean Warmup x 3 *Childs Pose…

Read More