February 28, 2019

By Alpha Athletics Crossfit 412 | February 27, 2019

CrossFit Warm Up:10min WAMRAP 10 Banded Pullaparts 10 Straight Arm Pushdowns 10 True Pushups 5 Bench Press (Build) Strength: Bench PressLevel 1: 3 x 5 (+5 lbs)Level 2: 4 x 8 (Build) WOD: For Completion:3/3 Turkish Getups (Build)10 Supine Ring Rows10 Evil Wheels* 15 Minute Clock* BodyFit 299 Warm Up:10min WAMRAP 8/8 ML Stretch 8 Strict…

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November 9, 2018

By Alpha Athletics Crossfit 412 | November 8, 2018

Reminder: NO classes tomorrow in lieu of Wades Army.  Heats for Wades Army will be based on first come, first serve.  First heat at 9am.  Wear your Wades Army uiform or we will be collecting $20 at the door for the Alpha Athletics donation in support of Neuroblastoma.  Hope to see you all tomorrow morning!…

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September 14, 2018

By Alpha Athletics Crossfit 412 | September 13, 2018

Alpha Alert: Tomorrow (Saturday September 15th) Alpha Athletics will have a team in a local charity softball tournament and our 1st game will be 10am.  If you would like to see amazing displays of athleticism in support of a good cause I’d suggest you make your way to Blawnox Community Park Saturday morning and take…

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August 31, 2018

By Alpha Athletics Crossfit 412 | August 30, 2018

Warm Up: Overhead Prep 3rds PA Clean Warmup (Build) 2/2 Knee Hug Lunge Step Vert Flex Ext 5 Box Jumps (AHAP) Then 3 x 3 Clean and Split Jerk Strength: Clean and Jerk All Levels: 1RM *This is a test – go get a PR! Choose Your Own Adventure: WOD: 10/10 DB Snatch (50/35) 10…

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December 1, 2017

By Alpha Athletics Crossfit 412 | November 30, 2017

CrossFit Warmup: 3rds 10 Banded Pullaparts 10 Pillar to Plank Press 10 Underhand Rows 10 Weighted Pushups Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 5 x 2 (Build) Choose your own Adventure: WOD: 15-12-9 Strict Press (95/65) Strict Chin ups Flex Sesh: 4 x Circuit 10 Dynamic Pushups 10 OH DB…

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September 15, 2017

By Tony Fusaro | September 14, 2017

Please join Alpha and our friends at Power Athlete HQ in support Wades Army for Join the Fight Friday.  Every Friday from now until November wear your Wades Army uniform and show your support for the fight against Neuroblastoma a devastating form of pediatric cancer.  If you don’t have a uniform go to our IG…

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June 2, 2017

By Tony Fusaro | June 1, 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)…

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May 5, 2017

By Tony Fusaro | May 4, 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…

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February 10, 2017

By Tony Fusaro | February 9, 2017

Reminder: Tonight Sadie Hawkins event RAW Training in the North Hills.  Event begins at 6:30, is laid back and fun.  Come cheer myself and G$ on and see an local event in action.  Hope to see you there. Warm Up: 4rds :45 Deadbug 8 BB Good Mornings (Build) 8 BB Bent Over Row (Build) 4…

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