October 25, 2018

CrossFit: Warm Up: 3rds PA Clean Warmup (Build) 10 Scap Progression 5/5 Knee Hug Lunge Step :45 Plank Strength: 8min EMOM: All Levels 6 Strict Pullups 6/6 Weighted Lunges WOD: “Bar Wars” For Time 45 Deadlift (115/85) 35 Hang Power Cleans 25 Push Jerk 15 OHS BodyFit: 266 Warm Up: Get Your Chili Warm Trunk:…

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October 19, 2018

Reminder: FREE Community WOD tomorrow morning at 9:30am.  Bring a friend, co-worker, family member or some random dude you met at Starbucks and show them why you love Alpha so much.  Members welcome at both workouts, guests welcome at 9:30am Warm Up: Deadbugs 1:00 on/off x 3 3rds 6 Strict Pullups 8 BB Good Mornings…

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Otober 10, 2018

Warm Up: Deadbugs: 1:00 on/off x 3 3rds 5 Strict Pullups 8 BB Good Mornings 5 Strict No Jump Burpees 5 Deadlifts (Build) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 4 x 3 (Build) WOD: “Arthritis” 10-8-6-4-2 Deadlift (225/155) 2-4-6-8-10 B.O.B 100m Sprint

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September 19, 2018

Don’t forget this coming Saturday September 22 will be a Free Alpha Community workout.  If you have anybody in your life who is interested in giving Alpha and/or CrossFit a try bring them Saturday to our 9:30am class.  All levels are welcome and encouraged.  The 8:30am class will be members only (jacket optional). Warm Up:…

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September 12, 2018

Warm Up: 3-5min Heat Yo Meat 3rds 1:00 Deadbug 15 Banded Good Mornings 10 Air Squats 5 Deadlift (Build to working weight) Partner WOD: “Saman” 8rds 13 Deadlift (185/135) 17 Wall Balls (20/14 400m Run *Partner 1 completes DL’s and WB’s while partner 2 runs 400m, then switch.* Cooldown: 5min

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September 11, 2018

CrossFit:  As a tribute to a day that we will never forget, we will suffer for those that gave their life to allow ours. Warmup: Squat Prep 3rds 10 FS (Build) 10 Push Press (Build) 10 Box Jump (Build) 10 True Pushups WOD “9-11 Tribute†For Time: 2001 Meter Row or Run 11 Box Jump…

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September 7, 2018

Warm Up: 3rds 25 Double Unders / Practice 10 Scap Progression 5  Box Jumps (AHighAP) 3 Cleans + 3 Jerks (Build) Trunk: 3rds 8/8 Getup Situp 12 Straight Leg Raises WOD: “7 Deadly Sins” Courtesy of CF Mt. Lebanon 10 C2B Pullups 20 T2B 30 Deadlift (185/135) 100 Double Unders (Lateral Hops) 30 Box Jumps…

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August 24, 2018

Warm Up: Deadbugs 1:00/1:00 x 3 3rds 8 BB Good Mornings 8 Austrailan Pullups 5 Box Jumps (AHighAP) 5 Deadlifts (Build to heavy) Strength: Deadlift Level 1: 3RM Level 2: 1RM – Go Get a PR! Choose Your Own Adventure: WOD: Faceoff Retest For Time 250m Row 20 Cals AB 12 Burpees Flex Sesh: 4x…

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August 15, 2018

Schedule Reminder: Saturday Alpha Decathlon 9am start.  *No morning classes*.  Come join us for a few (or all) of the Decathlon events for some fun on your Saturday morning.  Alpha 5 Year Anniversary following Decathlon, families and friends welcome. Warm Up: Deadbugs 1:00/1:00 x 3 3rds 8 BB Good Mornings (Build) 8 BB Bent Over…

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August 8, 2018

Warm Up: Deadbugs 1:00 / 1:00 x 3 3rds 8 BB Good Morning (Build to heavy) 8 BB Bent Over Row 3 Consecutive Broad Jumps 5 Deadlifts (Build) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 3 x 2 (Straight) *Heaviest weight from 7.27.18* WOD: “50 Spot” 50 Cals AB/Row 25/25 DB Clean…

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