April 11, 2020

By Alpha Athletics Crossfit 412 | April 10, 2020

Instructions:1. Grab a partner and use technology to get connected (unless you’re in the same place).2. Equipment: a.) Broom stick/PVC/Tree Branch/Shovel Handle/etc. b.) DB/KB/Weight/Odd Object c.) Something for box jumps or step ups 3. Work is chipper style, but reps can be broken up any way. 4. One person works while the other rests. If…

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February 27, 2020

By Alpha Athletics Crossfit 412 | February 26, 2020

CrossFit Warm Up:OH Shoulder Prep 3 Wall Walks 3×5 Snatch Grip Behind the Neck Push Press*3 From Hang Snatch Complex (Build)*50% of 1 RM Push Press – can be taken from rack No Rounds today; complete the movements like a chipper Strength: Hang Squat SnatchBuild to Heavy 5 WOD:3rds 20 OHS (95/65) 500m Row *Should…

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October 14, 2019

By Alpha Athletics Crossfit 412 | October 13, 2019

QuickFit Warm Up:6 Min EMOM 1) 100m run 2) :50 wall sit 3) 10 PVC lift offs WOD: “Assault on Cindy”20min AMRAP 1rd of Cindy 10/7 Cals AB 2rds of Cindy 10/7 Cals AB 3rds of Cindy 10/7 Cals AB Same pattern until clock expires CrossFit Warm Up:400m Run/500m Row/ 30(21) cals AB, 75 DUs…

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August 5, 2019

By Alpha Athletics Crossfit 412 | August 4, 2019

Warm Up:Overhead/Squat Prep3rds10 Kips / Kipping Practice 8 Overhead Squat (Build)100m Jog Strength: Overhead SquatAll Levels: 3 x 5 (Straight)*Same as heaviest weight from 7.1.2019 WOD:10, 9, 8… 1Toes to Bar1, 2, 3… 10DB Press100m Run*Compare to 8.2.16

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July 22, 2019

By Alpha Athletics Crossfit 412 | July 21, 2019

This Friday July 26th will be an Alpha Happy Hour at Gators Grill. Join us following evening classes and hang with your fellow Alphaholics. Hope to see you there. Warm Up: Overhead Prep3rds:10 Superfriend + 4 Thrusters 5 Strict No Jump Burpees10-8-6 OHS (Build) Strength: Overhead Squat All Levels: 5 x 3 (Build) WOD: “Survey…

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June 24, 2019

By Alpha Athletics Crossfit 412 | June 23, 2019

Warm Up: Shoulder Prep/Overhead Mobility3rds10 Goblet Squat (Build)5 Strict No Jump Burpees10 EB OH Squat Strength: Overhead Squat All Levels – 5 x 6 (Build) WOD: Courtesy of Deuce Gym“Venice Beach”1 mile Run50 Back Squat (135/95)30 Burpee To Plate *Compare to 4.30.18*

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December 17, 2018

By Alpha Athletics Crossfit 412 | December 16, 2018

Warm Up: Snatch Mobility3 x PA Snatch Warmup (3-4-5)OHS Prep Strength: Overhead Squat All Levels: 5 x 3 (Build) WOD: 10min EMOM2 Hang Snatch 2 Power Snatch 2 OHS *Weight should be light – moderate and focus on improved technique*

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November 26, 2018

By Alpha Athletics Crossfit 412 | November 25, 2018

I hope everyone had a nice holiday weekend.  Let’s stay on track these last few weeks and not let the holiday’s get the best of us. Warmup: Squat Prep 3rds 10 Kips / Kipping Practice 5 :03 Pause Goblet Squats (Build) Overhead Mobility 8-10 OHS (Build – Light) Strength: Overhead Squat All Levels – 5…

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By Alpha Athletics Crossfit 412 | November 19, 2017

Thank you to all of the Alphaholics who came to Friendsgiving this past weekend.  We’re thankful for each and every one of you and it’s nice to get to spend some time outside of the gym with you all. Holiday Week Schedule: Thursday (Thanksgiving) 9am Team WOD – Uncapped class, no signup necessary Friday: 12pm…

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September 05, 2017

By Tony Fusaro | September 4, 2017

This coming Friday is our September Happy Hour at Gators Grille in Indiana Twp.  Gators is located at the intersection of Harts Run Rd. and Saxonburg Blvd.  Gators includes volleyball courts, horseshoe pits and a lot of other fun games if one were inclined to participate.  Hopefully you can make it and share a beverage…

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