July 1, 2019

By Alpha Athletics Crossfit 412 | June 30, 2019

Happy 4th week! This coming Thursday July 4th we will have 1 class a Team WOD at 9am. Class will not be capped but please sign up in Pike 13. Our Friday schedule will be adjusted please stay tuned for details over the next few days. Warm Up:Overhead / Shoulder Prep3rds5 Tempo Goblet Squat (:03…

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January 21, 2019

By Alpha Athletics Crossfit 412 | January 20, 2019

This Friday will be the 1st Happy Hour of 2019 and will take place at Zone 28 aka Harmarville Lanes. Festivities begin when you get there or approximately 7pm. Family and friends are welcome Warm Up: Squat Prep3rds:15 Lunge Hold (R&L) *add weight if necessary:30 Side Pillar (R&L)10-8-6 Cleans (Muscle – Hang – Floor) *Build10-8-6…

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December 29, 2017

By Alpha Athletics Crossfit 412 | December 28, 2017

Don’t forget this evening is the Alpha Holiday Party at Pub 333 in Oakmont.  Festivities will begin at 7pm, hope to see you all there! NO 5:30pm class this evening.  Standard schedule tomorrow.   CrossFit:  Warm Up: Shoulder/Hip Mobility 3rds 10 Banded Pullaparts 10 Wall Balls 5/5 Dynamic Pushups 10 EB OHS Strength: DB Bench Press…

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August 28, 2017

By Tony Fusaro | August 27, 2017

Warmup: Chubbs Sequence 3rds 25 Double Unders/Practice 5/5 Knee Hug Lunge Step ;20 Goblet Squat Hold 10 Kips/Kipping Practice Strength: Weighted Step Up All Levels:  4 x 6/6 (Build) WOD: “Into the Wilderness” 3 Rounds 10 Front Squats (135/95) 20 Pullups 50 Double Unders

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