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May 21, 2018

Schedule Note: Next Monday May 28th we will be holding our annual Murph Memorial WOD.  Heats will begin at 9am and go off every 30min as necessary.  Afterwards we will be hanging out grilling some food, enjoying beverages and each other’s company.  We’d love it if you could make it.  Alpha will supply meat for the grill and beverages we ask members to kindly bring a side dish.  See any coach with questions.

CrossFit:

Warmup:
Squat Prep
3rds
:10 Superfriend + 4 FS (Build)
:40 Plank with pushup
6 Goblet Squat (Heavy)

Strength:  Front Squat
Level 1: 3 RM
Level 2: 1 RM

Tester:
For Time
1 mile Run

 

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May 7, 2017

Congratulations to all of the Pittsburgh Marathon participants from yesterday, it was a fun day with great people.  Team Alpha: Lucie “Lefty”, Lynn “L-Dawg”, Mel “Brown Brown, Scott, April
Team Beefy: Myself, Ben “Spags”, Dan “Hermano”, Scott “Bacon”, Danger
Jog “OG”, Gabi, Lauren, Hannah “HNB”, Nicole “Stitch”, John “Double Dab”, Jess and Kwad “Cool Ranch”

Warm Up:
Squat Prep
3rds
Wall Stretch
10 Pillar with arm reach
:10 Superfriend + 4 Thrusters
5 Front Squat (Build)

Strength: Front Squat
Level 1: 3 x 5 (+5)
Level 2: 5 x 1 (Build)
*No misses*

WOD:
“Fireball”
For Time
75 Thrusters (95/65)
*100m every break*
*Add 100m each additional break*

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April 23, 2018

Thank You to all who attended the Alpha Happy Hour at Hitchhiker Brewing this past Friday.  We will look to do these more frequently during the summer months so if you have a spot you think will work for the May Happy Hour let myself or one of the coaches know next time you see them.

This coming Saturday is the kickoff to the Alpha Spring Cleaning Nutritional Challenge.  There is still room to join us and kickstart your summer bod with a new foundation of healthy habits.  See myself or April with any questions.

Warm Up:
Squat Prep
3rds
Childs Pose Progression
:10 Superfriend + 4 FS
10 EB OHS
100m Jog
Rack Mobility

Strength:
Front Squat
Level 1: 3 x 5 (+5)
Level 2: 3 x 2 (Straight)
*Weight from 4.2.18*

WOD:
“Discontinued”
4rds
Every 3min
200m Run
Max Rep OHS (95/65)

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April 16, 2018

Congrats to Meyer’s Lemon’s for their 11th place finish this past weekend at the MAAC competition in Baltimore.  From the updates we got this weekend they had a great time and kicked ass!  Thank you for representing Alpha so well.

Also, we will be holding our first Happy Hour of the summer this coming Friday at Hitchhiker Brewing in Sharpsburg.  We’ll be down there by 7pm following the evening classes but feel free to start without us.  See any of the coaches with questions.

Warmup:
Squat Prep
3rds
10 Kips / Kipping Practice
:20 Goblet Squat Hold + 4 Goblet Squats
8 Chin Ups

Strength:
All Levels: Zercher Squats
5 x 5 (Build)

WOD:
“Point”
10-1
Front Squat (135/95)
T2B

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April 6, 2018

Warm Up:
3rds
10 Scap Depressions / Depressions w/ pull
PA Clean Warmup (Build)
2/2 Leg Cradle Lunge Step Vert Flex/Ext

Strength:
All Levels: 10min EMOM
Even: 5 Strict Pullups (add weight if necessary)
Odd: 5/5 Split Squats (add weight if necessary)

WOD:
“Jerry and George”
Partner Tabata
Push Press (95/65)
Front Squat (135/95)
Power Clean (185/135)
Deadlift (225/155)

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April 2, 2018

I hope everybody enjoyed their Easter holiday with friends, family and food.  I know I owe some extra burpees after my candy binge today.  See you all at the gym this week!

Schedule Update: there will be no HITT class on Monday and Wednesday this week as Brenda recovers from surgury.

Warm Up:
Squat Prep
3rds
10 Scap Depressions / Kips / Pullups
:10 Superfriend + 4 FS (Build)
5/5 Knee Hug Walking Lunge
5 Box Jump (30/24)

Strength:
Front Squat
Level 1: 3 x 5 (+5)
Level 2: 5 x 2 (Build)

WOD:
“Icy Hot”
10rds
5/5 Walking Lunge
10,9,8…3,2,1 Pullups
*Compare to 4.3.17*

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March 19, 2018

Last week of the CrossFit / Alpha Open!  It’s been a fun few weeks let’s make week 5 the best.  Following FNL for 18.5 we will be hanging out at the gym enjoying some food and adult soda pops and also handing out tshirts to those you who completed all 5 Open workouts!  Feel free to bring a side dish, snack or dip Alpha will supply drinks and good times!

**Schedule Note – Alpha will be CLOSED Saturday March 24th for a clinic from Dr. Travis Jewitt.  There will be NO classes but we will post an at home WOD for those interested**

Warm Up:
Squat Prep
3rds
2/2 Knee Lunge Step w/ Vert Flex/Ext
10 Star Shrugs (Build to heavy)
5 :03 Pause Squats (Build)
Rack Mobilty

Strength:
Front Squat
Level 1: 3 x 5 (+5)
Level 2: 5 x 3 (Build)

WOD:
“Thankful”
5rds
10 Hang Cleans (135/95)
5/5 Front Rack Lunges
*Compare to 5.31.16*