Posted on

January 15, 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!
Monday, Wedneday, Friday 9:30am BodyFit will now be a bodyweight HIIT workout coached by Brenda Ho
Tuesday, Thursday BodyFit will remain the same.

CrossFit

Warmup:
Squat Prep
3rds
6 Strict Pullups
:25 Goblet Squat (Build)
10 EB Thrusters
5 Back Squat (Build)

Strength:
Backsquat
Level 1: 3×5 (+5)
Level 2: 4×4
*Every 3 min*
Add Weight from 01/16

WOD:
“Fran”
21-15-9
Thrusters (95/65)
Pullups
*Compare to 03/13/2017

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