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December 29, 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
All Levels: 4 x 6 (Straight)

WOD:
“Air Force”
20 Thrusters (95/65)
20 Hang Power Clean
20 S2OH
20 OHS
20 Front Squat
*Top of every min 4 burpees*

BodyFit: 180

Warm Up:
Get Your Chili Warm

WOD:
30-20-10
Ball Slams
Box Jump Overs
Situps
Rest 4min
Then 20-10-5
Rest 3min
Then 20-10

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September 19, 2017

CrossFit: 

Warm Up:
Shoulder DROM & Scap Drills
2rds
5/5 Knee Hug Lunge Step
10 EB BTN Press
10 Tuck Jumps

Skill: Split Jerk Footwork

Strength:
Split Jerk
Level 1: Technique
Level 2: 5 x 2 (Build)

WOD:
10rds every :30
a) 2 Split Jerk @ 75%
b) 10/10 Lateral Hops

BodyFit: 140

Warm Up:
Ankle Circuit
3rds
25 Double Unders/Practice
10 Pushups
10 KBS – American
10 EB Press

WOD:
100 Double Unders (3:1)
40 Burpee Over Bar
30 Hang Pw. Cleans (95/65)
20 Cals Bike
10 S2OH
20 Cals Bike
30 Hang Pw. Clean
40 Burpee Over Bar
100 Double Unders

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August 29, 2017

CrossFit:

Warmup:
Shoulder DROM
3rds
10/10 Sin Arm Strict Press
10 Kips/Kipping Practice
10 Lat. Over and Back
5 Push Press (Build)

Strength:
Push Press
Level 1: 3 x 5 (+5)
Level 2: 3 x 3 (Straight)
*Add weight 8.22.17*

WOD:
“Ballin'”
10 min AMRAP
10 S2OH (95/65)
10 T2B
10/10 Lateral Hops

BodyFit: 133

Skill:
Turkish Get up
10min to find max weight

For Time:
25-20-15-10-5
T2B
Pushup
50-40-30-20-10
KBS

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July 10, 2017

This coming Saturday is the Alpha Pirate Tailgate.  If you signed up and ordered a shirt and ticket you’ll recieve an email this week with further details.  We were able to get an additional set of tickets (2) so it you’re interested in joining us please let me know.  These tickets will be on first come first serve basis.  If you’re interested in just tailgating with us (we are pretty fun) cost is $10 per person for food, drinks and a good time!

Warmup:
Ankle Circuit
3rds
25 Double Unders/Practice
:20 Goblet Squat Hold + 4 FS
15 KBS – American

Strength:
Front Squat
Level 1: 3 x 5 (+5)
Level 2: 4 x 5 (Build)

WOD:
“Twerk It”
25 S2OH
50 Front Squat
100 KBS – Russ
200 DU
*Work can be split up however you like*

 

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June 9, 2017

Join us for an In House Happy Hour to end Friends & Family week!  Come get a workout at one of our evening classes then stay and enjoy some drinks with your fellow Alphaholics and welcome some new members to the Alpha family!

Warm Up:
3rds
10 Kips/Kipping Practice
10 True Pushups
4 Broad Jumps
8/8 Single Arm KB Press

WOD:
“Brian and Dom”
For Time
100 reps of each movement, may be broken up however team likes
Pullups
HRPU
Box Jumps
T2B
S2OH (95/65)
*Jump rope runs at coaches discretion

 

 

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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

 

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March 16, 2017

CrossFit:

Warm Up:
Shoulder DROM
3rds
10 Reverse Dips
5/5 Pillar w/ arm reach
10/10 Single Arm KB Press
5 BB Push Press (Build)

Strength:
Push Press
Level 1: 3 x 5 (+5)
Level 2: Heavy 5 then 1 @ 80% for max reps

Skill: Rowing

WOD:
Alternating EMOM
Even: 150m Row
Odd: 8 S2OH (135/95)

BodyFit: 090

Trunk:
Tabata Situps x 8

WOD:
5rds
3min AMRAP – 1min Rest
3 Burpee
5 T2B
7 Air Squats
*Begin each round at burpees

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March 1, 2017

Spring is almost here!  Beginning in March Commitment Club is going to change slightly.  In place of attendance being the metric we measure this month the metric will change to a movement (or more precisely a skill).  March’s CC will be based on Double Unders!  Each member will be placed into one of two groups: those who have the skill and those trying to acquire it.  Based on that you will be required to complete a designated number for the month.  Details will be given in class and questions will be answered then.  The coaches and myself are hoping this helps more members master double unders (you will thank us when you get them:) Good luck!

Warm Up:
4rds
:45 Deadbug
1/1 Knee Hug Lunge Step Vertical Flex/Ext
10 Kips/Kipping Practice
10 EB Press/EB BTN Press

Partner WOD:
“Marty and Doc”
For Time
4rds
10 Deadlifts (185/135)
20 KBS – Russian (AHAP)
4rds
10 S2OH (135/85)
10 Pullups
8rds
10 Front Rack Lunges (95/65)
20 Double Unders
4rds
10 S2OH (135/85)
10 Pullups
4rds
10 Deadlifts (185/135)
20 KBS – Russian (AHAP)

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January 3, 2017

CrossFit: 

Warm Up:
3rds
10 Scap Activation Drill
10 Kips/Kipping Practice
10 EB Press

Skill:
Split Jerk Footwork

Strength:
Split Jerk
Level 1: Technique
Level 2: 5 x 3
*Goal is same weight as last push press from 12.13

WOD:
“Nunu”
15min AMRAP
10 S2OH (135/95)
10 T2B
10 Box Jump (24/20)

BodyFit: 069

Warm Up:
Get your chili warm – 5min

WOD:
For Time
1000m Row
60 Situps
40 Air Squats
20 Pullups
Rest 5min
For Time
50 Calories Bike
50 Burpees
Rest 5min
For Time
150 Double Unders
75 KBS – Russian (AHAP)

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November 2, 2016

LAST CHANCE for Power Monkey Gymnastics clinic this coming Saturday.  Use code “Alpha15” for a 15% discount off of registration.  This is an all levels clinic and will help beginners and advanced members learn proper movement, progressions and drills to help improve their gymnastic skills.  All are welcome – spread the word.

Warm Up:
4rds
1/1 Leg Cradle Lunge Step w/ vertical flexion
8/8 Single Arm KB Press
5 BB Strict Press (Build)

Strength:
Strict Press
Level 1: 3 x 5 (+5)
Level 2: 3RM – This is a test – go get a PR!

WOD:
“747”
7min AMRAP
10 S2OH (115/85)
5/5 Rotational Ball Slams
5/5 Step Ups
Rest 4min
Repeat