April 10, 2018

By Alpha Athletics Crossfit 412 | April 9, 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:…

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March 27, 2018

By Alpha Athletics Crossfit 412 | March 26, 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…

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March 1, 2018

By Alpha Athletics Crossfit 412 | February 28, 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…

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January 23, 2018

By Alpha Athletics Crossfit 412 | January 22, 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…

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October 4, 2017

By Tony Fusaro | October 3, 2017

CrossFit: Warmup: Shoulder/Wrist Mobility PA Snatch Warmup x 3 3 position Squat Snatch x 3 (Build) 3 Halting Snatch x 3 (Build) Strength: Snatch Level 1: Technique – 2 rep Level 2: 4 x 2 (Build) *09/21/2017 WOD: “X3” 4 Rounds 12 G2OH (95/65) 12 Dips 12 Ball Slams BodyFit: 145 Chubbs/Squat Prep 8min WAMRAP…

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September 20, 2017

By Tony Fusaro | September 19, 2017

CrossFit:  Warmup: Row 750m (Before WB) PA Snatch Warmup x 2 Snatch Balance x 3 (Build) Halting Snatch x 3 (Build) Strength: Snatch Level 1: Technique Level 2: 4 x 2 (Build) WOD: “Jen and Ross” 3500 m Row *Rotate every 350m 100 Power Snatch (95/65) *While partner is rowing Hump Day Pump: Close Grip…

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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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August 15, 2017

By Tony Fusaro | August 14, 2017

CrossFit: Warm Up: 500m Row – Warmup pace Then 3rds PA Snatch Warmup 4 Broad Jumps Strength: Push Press Level 1: 3 x 5 (+5) Level 2: Heavy 5 then 1 @ 80% for MR *Heavy 5 should be similar to Strict Press from last week* Partner WOD: “Ronald Miller and Cindy Mancini” Buy In:…

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August 11, 2017

By Tony Fusaro | August 10, 2017

Alpha Happy Hour Tonight Cornerstone Restaurant in Aspinwall.  Festivites begin when you get there, see you after the evening classes! Warm Up: PA Snatch Warmup x 2 Overhead/Wrist Mobility 3 Snatch Balance x 3 (Build) 3 position Squat Snatch x 3 (Build) Strength: Snatch Level 1: Technique / Heavy 3 Level 2: Heavy 1 –…

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July 5, 2017

By Tony Fusaro | July 4, 2017

Warmup: PA Snatch Warmup x 2 PVC Positions 3 position Hang Snatch x 3 (Build) Strength: Hang Snatch Level 1: Technique Level 2: Heavy 2 Then 1 every :30 for 5min WOD: 4 x 500m Row Repeats *Intensity will be determined by whether or not you worked out yesterday.  Be smart about how hard you…

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