November 29, 2019

By Alpha Athletics Crossfit 412 | November 28, 2019

Weekend holiday schedule for today and Saturday:Open Gym – 10AM to 2PMWOD – 12AM Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (9:00 time cap) 10/m Quadruped Crawl 10 Banded Hollow/Bent Hollow Pull Down 10/side Single Leg Glute Bridge 3 Bear Complex (build) WOD:15min AMRAP 5 Power Cleans (155/115) 10 Front Squat 5 Jerks 10 Pullups Optional Finisher:…

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August 30, 2019

By Alpha Athletics Crossfit 412 | August 29, 2019

QuickFit Warmup: 400m Run 2rds5 Strict No Jump Burpees10 KBS – American WOD: 15min clock3rds400m Run 10 Devils Press ( 45/30)Remaining Time: Max MB2T CrossFit Warm Up:3rds10 Banded Pullaparts 10 Dynamic Pushups5 High Box Jumps 5 Hang Cleans + 5 Jerks (Build) Strength: DB BenchAll Levels: 4 x 4 (Straight)*Weight from 8.16.2019**Slight incline Choose Your…

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April 23, 2019

By Alpha Athletics Crossfit 412 | April 22, 2019

CrossFit Warm Up:Overhead PrepSplit Jerk Footwork3rds5 :02 Pause Jerks10 KBS (Build)5 High Box Jumps Strength: JerksLevel 1: TechniqueLevel 2: Find a Heavy 3 WOD: “He hates these cans!”A: Every :30 for 10 Rounds1 Push Jerk1 Split JerkB: 150 Russian KBS for Time BodyFit 315 Warm Up:Ankle Circuit8min WAMRAP :20 N2W HS Hold10 Kips / Kipping…

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April 10, 2019

By Alpha Athletics Crossfit 412 | April 9, 2019

Warm Up:OH Prep Split Jerk Footwork8min WAMRAP5 :02 Pause Jerks (Build)10/10 Standing Teapots (Heavy)5 High Box Jumps Strength: JerkLevel 1: TechniqueLevel 2: Find a Heavy 5*Split or Push Jerk* WOD: “La Calavera”6 Rounds for Time10/10 Alternating Single Arm DB Press (40/25)10 Box Jumps (24/20)100m Run

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January 2, 2019

By Alpha Athletics Crossfit 412 | January 1, 2019

Happy New Year Alpha family! The holidays are over and it’s time to get to work on making 2019 great. Excited to be a part of process. Let’s do this! Warm Up: 3rdsPA Clean Warmup (Build):10 Superfriend + 4 Front Squat Split Jerk FootworkThen 3 position clean + 3 Jerks (Build) Strength: Clean and JerkAll…

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July 25, 2018

By Alpha Athletics Crossfit 412 | July 24, 2018

Warm Up: Overhead / Rack Mobility Split Jerk Footwork 3rds PA Clean Warmup (Build) 4 Athletic Burpees Strength: Clean and Jerk Level 1: Technique Level 2: 4 x 2 (Build) *4 challenging doubles* Partner WOD: “Monongahela and Allegheny” 10min AMRAP 2 Hang Clean (135/95) 2 Power Clean 2 Jerk *Partners alternate rounds*

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June 1, 2018

By Alpha Athletics Crossfit 412 | May 31, 2018

Tomorrow we kick off Friends and Family Week with an open community workout; all are welcome, no experience necessary.  There will be no cap on classes we will accommodate as many people as we need to.  Tell your friends, family, co-workers, whomever has asked and show them why you love Alpha! Warm Up: Get Your…

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January 11, 2018

By Alpha Athletics Crossfit 412 | January 10, 2018

Wishing our in house CrossFit star Waverly “Waves” Verhill as she travels to Miami to compete at Wodapalooza on a team.  Wodapalooza is the largest CrossFit competition in the world outside of the CrossFit Games.  Good Luck Waves we’re cheering from Pittsburgh! CrossFit Warmup: Get Your Chili Warm 3rds PA Clean Warmup (Build) 10 Plate…

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September 12, 2017

By Tony Fusaro | September 11, 2017

CrossFit: Warmup: Rack  Mobility PA Clean Warmup x 2 Super Friend stretch + 4 FS x 2 3 position Squat Clean x 3 (Build) Strength: Clean Level 1: Technique / Heavy 3 Level 2: 3 x 3 (Build) WOD: “The Camel Complex” 5 x 3min rest 2 Hang Cleans 2 Cleans 2 Front Squat 2…

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