September 30, 2019

By Alpha Athletics Crossfit 412 | September 29, 2019

Keep an eye out for new membership plans! If you wish to change your plan, please make sure to do so in a timely fashion so you can get the most out of your membership. Your membership will automatically be changed to an equivalent plan if no action is taken. A couple of things to…

Read More

February 11, 2019

By Alpha Athletics Crossfit 412 | February 10, 2019

**In the case that we need to cancel the 6am class tomorrow morning I will update our FB group as well as send an email. I will do this no later than 5:30am.** Warm Up:Squat Prep3 Rounds:10 Kipping/Kipping Practice0:10 Superfriend into 4 Thrusters (Build)5/5 Lunges Strength: Weighted LungesAll Levels: 5 x 5/5 WOD: “Fran”21-15-9Thrusters (95/65)Pull-ups

Read More

July 16, 2018

By Alpha Athletics Crossfit 412 | July 15, 2018

Warm Up: Squat Prep 10 Scap Progression :20 Goblet Squat Hold (Build) 10 EB OH Press 5 Back Squat (Build) Strength: Back Squat Level 1: 3 x 5 (+5) Level 2: 5 x 5 (Straight) *Heaviest set from 7.2* WOD: “Fran” 21-15-9 Thrusters (95/65) Pullups *Compare to 1.15.18*

Read More

January 15, 2018

By Alpha Athletics Crossfit 412 | January 14, 2018

Congratulations to Waves who competed in Miami alongside top athletes in the CrossFit community.  Her team finished top 20 in their division – Keep up the hard work Waves, we love watching you continue to make us proud! This Friday join us at Alpha Happy Hour at Walnut Grill; 7pm; Friends are welcome to come!…

Read More

May 11, 2017

By Tony Fusaro | May 10, 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…

Read More

March 13, 2017

By Tony Fusaro | March 12, 2017

Warm Up: Squat Prep Then 3rds :10 Superfriend + 4 FS 10 Kips/Kipping Practice Strength: Front Squat Level 1: 3 x 5 (+5) Level 2: 4 x 4 *Add weight from 3.6.17 WOD: “Fran” 21-15-9 Thrusters (95/65) Pullups

Read More

March 6, 2014

By Tony Fusaro | October 5, 2016 |

Please see myself or April before weeks end if we have not got updated measurements or baseline workout.  We would like to finalize the winner for the first 30 day check-in.  Thank you in advance. Strength:Back Squat 3×5 (+5) WOD:“Fran”21-15-9Thrusters (95/65)Pullups

Read More