September 5, 2020

By Alpha Athletics Crossfit 412 | September 4, 2020

DecathlonEvent 1 (Warm Up): Row TargetsEach athlete rows 3 times to try to get as close to the target as possible. 3 different lengths. Event 2: 21-15-9 Wall Ball/BF Sit Up Event 3: 10:00 to find 1RM Cluster, 3 attempts Event 4: Pick Your Path, Max Deadhang or Max Plank. All start together – last…

Read More

September 3, 2020

By Alpha Athletics Crossfit 412 | September 2, 2020

Did You Learn Anything? I saw an IG post yesterday that posed an intriguing question: list 5 ways your life has improved since COVID?  At first glance many people aren’t even going to see how their life is better which I believe is simply a matter of perspective.  Even so this black swan event did…

Read More

June 17, 2019

By Alpha Athletics Crossfit 412 | June 16, 2019

A HUGE Thank You to all the Alphaholics who made our 2nd Annual Weights for Wayne event a huge success. DJ and JC organized a killer event and knocked it out of the park again. Thank you to the volunteers who make event day smooth AF (that’s what the kids say). Another example of how…

Read More

May 6, 2018

By Alpha Athletics Crossfit 412 | May 5, 2019

Warm Up:Squat Prep3 Rounds10 Cal AB10 Tempo Goblet Squats (2 down, 2 hold, 1 up)5 Strict Pull-ups3 Back Squats (Build) Strength: Back SquatLevel 1: 3 x 5 (+5lbs)Level 2: Clusters – 3x 1 Every 0:30 x3*90% of 04.22.2019* WOD:800m Run30 Squat Cleans (135/95)800m Run*15 Minute Cap*

Read More

December 3, 2018

By Alpha Athletics Crossfit 412 | December 2, 2018

Warmup: Squat Prep 3rds 2/2 Knee Lunge Step Vert Flex Ext 10 KB High Pull (AHAP) 10 Ring Rows 5 Back Squat (Build) Strength: Back Squat Level 1: 3×5 (+5) Level 2: Cluster 3 x 1 x 3 / :15, :30, :45 WOD: “Santa’s Sacks” 10min AMRAP 10 DB Hang Cleans (50/35) 10/10 Split Squat…

Read More

February 19, 2018

By Alpha Athletics Crossfit 412 | February 18, 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…

Read More

February 12, 2018

By Alpha Athletics Crossfit 412 | February 11, 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…

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 18, 2017

By Tony Fusaro | August 17, 2017

Warm Up: Rack/Wrist Mobility PA Clean Warmup x 2 3 position Squat Clean + 3 Thrusters (Build) x 3 Strength: Cleans Level 1: Technique / Heavy 3 Level 2: Heavy 1 *Not a RM test, work to heavy quality single* WOD: “The Leprechaun” 5min AMRAP Cluster (115/85) *Cluster – Squat Clean Thruster*

Read More