Posted on

February 5, 2018

Happy Post Superbowl Monday.  Don’t forget this Friday @ 5:30pm Bros and Brews followed by Saturdays are for the Girls @ 10am.  All are welcome so bring a friend and show them why you love Alpha so much.  Hope to see you all there!

Warm Up:
Squat Prep
3rds
10 Scap Depressions
8 EB Press
4 Broad Jumps
5 :05 Pause Squats (Build)

Strength:
Back Squat
Level 1: 3 x 5 (+5)
Level 2: 3 Clusters
*2 reps with :30 / :45 / :60 rest intervals*

WOD:
Open 13.2
10min AMRAP
5 S2OH (115/75)
10 Deadlifts
15 Box Jumps

Posted on

January 26, 2018

Warm Up:
3rds
:45 Deadbug
8 Feet Elevated Ring Rows
8 BB Good Mornings (Build)
:30 Pillar
5 Deadlifts (Build)

Strength:
Deadlift
All Levels: 1 every  :30 for 10min
*Heavier than 1.17.18 or app. 95%*

WOD:
“LATT”
5rds
:30 Max Cal AB
2:00 Rest
*Score is total calories*
OR
Acitve Recovery – Your choice

Posted on

June 22, 2017

CrossFit:

Warmup:
3rds
25 Double Unders/Practice
10 Kips/Kipping Practice
10 Goblet Squat
10 EB Press

Strength:
Strict Press
Level 1: 3 x 5 (+2.5)
Level 2:  4 x 4 (Build)

WOD:
“Miss Fit-ness ”
Buy In: 800 m Run
5 Rounds
6 T2B
5 Deadlifts (135/95)
4 Power Cleans
3 Jerks
2 Front Squats
Cash Out: 100 DU

BodyFit 115:

Warm Up:
Heat Yo Meat
3rds
10/10 Getup Situp
15 KBS – American

10rds
:30 work/:30 rest
Meter Row
DB Snatch
Ball Slams
*10rds of each movement is completed before moving on
**Score is total meters/reps of each movement
Retest 11/10/2016

Posted on

June 2, 2017

Don’t forget tomorrow Saturday June 3rd Park WOD at Squaw Valley Park in O’Hara Township.  We will meet in front of the gazebo at 9am families and friends welcome.  There will be NO team WOD at Alpha that morning.

Warm Up:
3rds
Ipsilateral Deadbug :45
10 Scap Depressions
10 RDL (Build)
5 Speed Deadlifts (Build)

WOD:
“Ham Sammich”
4rds
20 Deadlifts (185/135)
20 Pullups
400m Run

Optional: Flex Sesh
4rds
8 DB Curl
8 Arnold Press
10 Evil Wheels

Posted on

May 11, 2017

Happy Hour Tomorrow Patron in the Fox Chapel Plaza.  Come enjoy the company of your fellow Alphaholics outside of the gym.

CrossFit: 

Warm Up:
Overhead Mobility
2rds
:20 Nose to Wall HS Hold
PA Snatch Warmup
3-2-1 Hang Snatch (Build)
3-2-1 Full Snatch (Build)

Strength:
Snatch
Level 1: Heavy 3 / Technique
Level 2: 5 x 1 (Build)
*Not a test.  Work to heavy but manageable single

Partner WOD:
“Charmed”
Fran (21-15-9 – Thrusters and Pullups)
Diane (21-15-9 – Deadlifts and HSPU)
Isabel (30 Snatches)
*Work can be split anyway

BodyFit: 106

Warm Up:
Chubbs Sequence
Heat your meat

WOD:
3rds
15 Burpees
15 S2OH
Rest 5min
3rds
15 Box Jumps
15/15 Walking Lunges
Rest 5min
15 Pullups
15 KBS – Russian

 

Posted on

May 5, 2017

Schedule Update: Alpha will be closed this weekend as we’re hosting the CrossFit Sport Specific Application seminar Saturday and Sunday.  We’ll post an at home WOD if you still want to get your sweat on!

Warm Up:
3rds
:45 Deadbug
12 Banded Good Mornings
8 Bent Over BB Row (Build)
4 Speed Deadlifts

Strength:
Deadlift
Level 1: 1 x 5 (+10)
Level 2: 5 x 2 (Build)
*Goal should be to finish heavier than last week

Choose Your Own Adventure:

WOD:
For Time
2,000m Row
200 Double Unders

Flex Sesh:
5rds
10 BB Curls
10 Evil Wheels

Posted on

March 30, 2017

CrossFit:

Warm Up:
2rds
10 Face Pulls
10 KB  Good Mornings
5/5 Single Arm KB Press
1 Speed Ladder
10 True Pushups

Strength:
Bench Press
Level 1: 3 x 5 (+5)
Level 2: 4 x 2 (Build)

WOD:
“Oh Buddy”
4rds
12 Deadlift (155/115)
9 Hang Power Clean
6 Push Jerk
15 Burpees

BodyFit: 094

Trunk:
3-way Pillar Series x 3

WOD:
100 Box Jumps (24/20)
50 HRPU
100 Wall Balls
50 Pullups
Every 2min – 100m Shuttle

Posted on

March 17, 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 Up:
500m Row – Easy pace
4rds
:40 Deadbug
:20 HS Hold
5 Strict Pullups
10 Goblet Squat

WOD:
Open 17.4
13min AMRAP
55 Deadlifts (225/155)
55 Wall Balls (20/14)
55 Calorie Row
55 HSPU