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June 1, 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 Chili Warm
3rds
Overhead /Wrist Mobility
PA Clean WarmUp
5 Box Jumps (AHighAP)
3 position Snatch (Build)

Partner WOD:
“Thor and Loki”
20min AMRAP
400m Shuttle
50 Power Clean (135/95)
40 Jerk
30 Snatch
*Shuttle alternate every 100m
*Barbell work can be split however

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May 22, 2018

CrossFit:

Warmup:
3rds
PA Snatch Warmup – (3-4-5)
Burpee Walkups w/ Broad Jump
20 Double Unders / Practice

Strength: Snatch
Level 1: Technique
Level 2: Heavy Single

WOD:
“Spicy Ketchup”
12 min AMRAP
6 Burpee Box Jump
12 T2B
24 Double Unders (3:1)

BodyFit: 223

Warm Up:
Ankle Circuit
4min Double Under Practice
Then
3rds
8/8 Bottoms Up KB Press
10 Kips / Kipping Practice
5 Box Jumps (AHAP)
10 DB Squats

WOD:
30 DB Snatch (50/35)
30 T2B
30 Double Unders
40 Box Jumps (24/20)
40 DB Push Press
40 Double Unders (3:1)
50 DB Thruster
50 Burpees
50 Double Unders

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May 15, 2018

Alpha Happy Hour this coming Friday at Cornerstone Restaurante in Aspinwall.  Join us for a few adult drinks outside of the gym and get to know your fellow Alpha members without gym clothes and sweat.

CrossFit: 

Warm Up:
Ankle Circuit
3rds
PA Clean Warmup (Build)
5 Bupree Walkups
20 Double Unders / Practice
Overhead Mobility

Trunk: 50reps your choice
*See CC board*

Partner WOD:
“Kelso and Jackie”
20min AMRAP
0 – 5min – Snatch (95/65)
5min – 10min – Double Unders
10-min – 15min – Clean (135/95)
15min – 20min – Burpees
*Score is total reps*

BodyFit: 221

Warm Up:
Ankle Circuit
8min WAMRAP
20 Double Unders / Practice
7 Strict No Jump Burpees
15 Banded Hip Hinge

Trunk:
3rds
15 Straight Leg Raises
10/10 Getup Situp

WOD:
400m-300m-200m-100m – Run
40-30-20-10
Burpee
KBS – Russian (AHAP)
Double Unders (3:1)

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May 3, 2018

CrossFit:

Warm Up:

Strength: Snatch
Level 1: Technique
Level 2: Heavy 2

WOD:
“Bradshaw”
12min AMRAP
1 Snatch (135/95)
2 KBS – American (AHAP)
*Add (1) Snatch and (2) KBS every round*

BodyFit: 218

Warm Up:
Get Your Chili Warm

Trunk:
3rds
:40 Plank w/ pushup (Every :10)
10/10 MB2T
10/10 Heel Touches

WOD: BodyFit 105
30min EMOM
:30 work / :30 rest
Row – Cals
Pushups
Ball Slams
*Score is total reps of each movement

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April 25, 2018

Alpha Spring Cleaning Nutritional Challenge begins this Saturday April 28th at 10am.  Take this opportunity to begin to build or reinforce healthy habits that support your health and fitness goals.  Still room to join us and the more the merrier.  See myself or April with any questions or interest in participating.

Warm Up:
3rds
10 Kips/Kipping Practice
3 x 3 position Snatch (Build)
5 Box Jumps (Build)
Overhead / Wrist Mobility

Strength: Push Jerk
Level 1: 3 x 5 (+5)
Level 2: 5 x 2 (Build)

WOD:
“Nate Dogg”
6rds
5 T&G Snatch (95/65)
10 T2B
5 Box Jump (30/24)
Rest :60

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April 17, 2018

CrossFit:

Warmup:
PVC Positions
Then
3rds
PA Snatch Warmup ( 3-4-5)
10/10 Partner Russian Twists
10/10 Lat. Over and Back

Strength: Snatch
Level 1: Technique
Level 2: Heavy 3

WOD:
“Voters Rights”
15 min AMRAP
15 G2OH
15 Rotational Ball Slams
15/15 Lateral Hops

BodyFit 213

Warm Up:
3rds
250m Row
10 Scap Depressions – Kips – Pullups
10 Plate Touches (Build)
5/5 Knee Hug Walking Lunge

Tabata x 8
Pullups
Ballslams
Walking Lunges
Situps
Meter Row

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April 10, 2018

This coming weekend a handful of Alpha members will be traveling to Baltimore to compete in the MAAC – a regional CF competition.  If you see DJ, Gretchen (G$), Joe (OG) or Matt (Mouse) at the gym wish them luck.  We’ll be cheering from Pittsburgh!

CrossFit: 

Warm Up:

Strength:
All Levels: 10min Alternating EMOM
Even: 8 Dips
Odd: 5/5 Single Leg RDL

WOD:
“Stop and Go”
10min EMOM
5 Snatch (95/65)
5 Box Jumps (24/20)

BodyFit: 211

Warm Up:
500m Row – Easy pace
3rds
10 Scap Depressions
10 Elevated Pushups
10 Squats
:10 Superman + :10 Iron Man

WOD:
3rds
500m Row
40 Air Squats
30 Situps
20 Pushups
10 Pullups

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March 27, 2018

CrossFit:

Warm Up:
Overhead/Wrist Mobility
3rds
PA Snatch Warmup (Build)
100m Jog
3 position Snatch (Build)

Strength:
All Levels: Power Snatch
10 min EMOM
2 Power Snatch
*Add weight every 2 min*

WOD:
“Obstacle Illusion”
5rds
7 Snatch
14 KBS – Russian (AHAP)
200m Run

BodyFit: 207

Warm Up:
3rds
200m Row
10 Pushups
15 Air Squats

Trunk:
3rds
3-way Pillar Series
10/10 MB2T

WOD:
5 Rounds
Every 4 minutes
18/12 Calorie Row
15 Wallballs (20/14)
200 m Run

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March 1, 2018

Don’t forget tomorrow evening is the second week of the Alpha Open and FNL.  If you can’t make it tomorrow Saturday at 10am is the designated make up time.  IF you can’t make either time see a coach to schedule before next Monday.

CrossFit: 

Warm Up:
Ankle Circuit
Overhead/Wrist Mobility
3-4-5 PA Snatch Warmup
10/10 Russian Twists
20 Double Unders /Practice

Strength:
Snatch
All Levels: 10min to build to a challenging 3 reps

WOD:
“Throwback”
5rds
3 T&G Snatch (AHAP)
5/5 Rotational Ball Slam
20 Double Unders (2:1)
Rest :60

BodyFit: 200

Warm Up:
Get Your Chili Warm

Skill Work: 15min
Turkish Getup

WOD:
For Time
200 Air Squats
200 Situps
200 Lateral Hops
*Every 4min 200m row*
**Movements can be broken up however you like**

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January 23, 2018

CrossFit:

Warm Up:
Shoulder/Overhead Mobility
3rds
PA Snatch Warmup (Build)
5 Burpee Walkups
Bear Crawl & Crab Walk
then
3 position Squat Snatch (Build)

Strength:
Snatch
All Levels: Every :30 for 8min
*Add weight from 1.3.18*

WOD:
18.0
21-15-9
DB Snatch (50/35)
Burpee Over DB

BodyFit: 189

Warm Up:
Chili Warm on machine of choice
3rds
10 Scap Depressions
10/10 Walking Lunge
10 Ball Slams
5 Strict No Jump Burpees

WOD: Retest of BodyFit 077
For Time
4rds
5 Bupree
5 Strict Pullups
5/5 DB Snatch
5/5 DB Lunge
Rest 4min
For Time
100 Cals – Rower/AB
Rest 4min
For Time
4rds
5 Bupree
5 Strict Pullups
5/5 DB Snatch
5/5 DB Lunge