December 28, 2018

Reminder: Alpha Holiday Party Saturday Pub 333 in Oakmont. Festivities begin at 6pm, hope to see you all there! Don’t forget to vote for the Alpha Awards (ballots are on the cubbies) with winners announced at the party Saturday evening. Warm Up: 8min WAMRAP 5/5 Knee Hug Lunge Step10 Scap Progression10 EB Thrusters 20 Double…

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December 5, 2018

Warmup: Row 500m – Easy – Before WB 8min WAMRAP 5/5 Pillar w/ arm reach 8/8 Bottoms Up KB Press 8 Front Squat (Build) 8 EB Thrusters Strength: Strict Press Level 1: 3×5 (Add #) Level 2: 1 every :30 sec x 5min WOD: 5 Rounds (15 Min Cap) 20 Calories Row/Bike 10 Thrusters (95/65)…

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September 11, 2018

CrossFit:  As a tribute to a day that we will never forget, we will suffer for those that gave their life to allow ours. Warmup: Squat Prep 3rds 10 FS (Build) 10 Push Press (Build) 10 Box Jump (Build) 10 True Pushups WOD “9-11 Tribute†For Time: 2001 Meter Row or Run 11 Box Jump…

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August 27, 2018

A few tests this week get ready to hit some heavy weights! Warm Up: Squat Prep 3rds 5 Strict Pullups :20 Goblet Squat Hold (AHAP) 10 EB Thrusters 5 Back Squat (Build) Strength: Back Squat All Levels: 3RM *This IS a test – go get a PR! WOD: 10min EMOM Min 1: 15 Thrusters (95/65)…

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July 16, 2018

Warm Up: Squat Prep 10 Scap Progression :20 Goblet Squat Hold (Build) 10 EB OH Press 5 Back Squat (Build) Strength: Back Squat Level 1: 3 x 5 (+5) Level 2: 5 x 5 (Straight) *Heaviest set from 7.2* WOD: “Fran” 21-15-9 Thrusters (95/65) Pullups *Compare to 1.15.18*

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June 25, 2018

Warm Up: Squat Prep 3rds 10 Scap Progression :10 Hollow & Arch Hold 10 KBS – American (Build) 5 Back Squat (Build) Strength: Back Squat Level 1: 3 x 5 (+5) Level 2: 5 x 5 (Straight) *Heaviest weight from 6.11.18* WOD: “American Way” 50 Thrusters (45/35) 40 Pullups 30 KBS – American (53/35) 20…

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June 18, 2018

Thank You to all the participants, volunteers, donors, etc. who helped make Weights for Wayne a huge success!  We raised $2000 in support of pancreatic cancer and had a blast doing it.  A big shout out to DJ and JC for doing such a great job organizing and preparing Alpha to be on point yesterday,…

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May 24, 2018

CrossFit Skill: Turkish Getup Warmup: 10min WAMRAP 2/2 Turkish Getup (Build) 15 KBS – American 10 EB Thrusters WOD: “Mass & Matter” 20 min EMOM Even: 10 Thrusters (95/65) Odd: 10 Ball Slams BodyFit: 224 Skill:Turkish Getup Warm Up: 10min WAMRAP 2/2 Turkish Getup (Build) 15 KBS – American 10 Goblet Squats Partner WOD 100…

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May 7, 2017

Congratulations to all of the Pittsburgh Marathon participants from yesterday, it was a fun day with great people.  Team Alpha: Lucie “Lefty”, Lynn “L-Dawg”, Mel “Brown Brown, Scott, April Team Beefy: Myself, Ben “Spags”, Dan “Hermano”, Scott “Bacon”, Danger Jog “OG”, Gabi, Lauren, Hannah “HNB”, Nicole “Stitch”, John “Double Dab”, Jess and Kwad “Cool Ranch”…

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April 26, 2018

CrossFit & BodyFit: 216 Warm Up: Squat Prep 8min WAMRAP 10 Kips / Kipping Practice :40 Plank with pushup 10 EB Thrusters Overhead Mobility Hero WOD: “Artie” 20min AMRAP 5 Pullups 10 Pushups 15 Squats 5 Pullups 10 Thrusters (95/65) *Compare to 11.3.16*    

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