Archive for May 2017
May 17, 2017
CrossFit: Warm Up: Overhead Mobility PA Clean Warmup Split Jerk Footwork Barbell Complex Strength: Clean and Jerks Level 1: Heavy 3 / Â Technique Level 2: 4 x 2 (Build) WOD: “Surfer on Acid” 3 Rounds 400m Run 21 Burpees *Courtesy of CFNE Hump Day Pump: Front Squat 3 x 3 (Build) Strict Press 3 x…
Read MoreMay 16, 2017
CrossFit: Warm Up: 8min WAMRAP 25 Double Unders/Practice 4 :05 HS Hold :03 Eccentric 10 KBS – American (Heavy) Strength: All Levels: HSPU 4 x 6-8 reps WOD: “M.E. WORKIT” 1000m Row 3 Rounds 5 Wall Walks 10 BJ (30/24) 100 DU 3 Rounds 10 T2B 10 Ball Slams 800 m Run BodyFit: 107 Warm…
Read MoreMay 15, 2017
Warm Up: Cubbs Sequence 3rds 3 Inch Worms 6 Strict Pullups 6-5-4 Back Squat (Build) Strength: Back Squat Level 1: 3 x 5 (+65) Level 2: 3 Clusters * Cluster = 1 rep every :30 x 3 *Add weight from 05/08/17 WOD: “Mad Hatter” 100 KBS (72/53) 25/25 DB Snatches (50/35) 25 Pullups
Read MoreMay 12, 2017
Reminder: Happy Hour tonight Patron in the Fox Chapel Plaza. Â Happy Hour starts when you get there and ends when Doug says it ends! Â Don’t forget the best tortilla chips in the area. Warm Up: 8min WAMRAP 10 Banded Pullaparts 10 Kips/Kipping Practice 10 True Pushups 100m Jog Strength: DB Bench Press All Levels: 5…
Read MoreMay 11, 2017
Happy Hour Tomorrow Patron in the Fox Chapel Plaza. Â Come enjoy the company of your fellow Alphaholics outside of the gym. CrossFit:Â 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…
Read MoreMay 10, 2017
Warm Up: Ankle Circuit Sprint Prep Skill: Hill Sprints x 6 WOD: “Patriot” 6min AMRAP 12 Box Jumps (24/20) 12 Ball Slams Rest 4min 6min AMRAP 8 Cals – AD 8 Pullups Hump Day Pump: Rack Pulls – 4 x 5 (Build) Bent Over Row 2 Dumbells – 12-10-8-8 *Heavier set of DB’s each set…
Read MoreMay 9, 2017
Update: This coming Friday May 12th will be the Alpha May Happy Hour at Patron in the Fox Chapel Plaza. Â Come join your fellow Alphaholics and enjoy some time outside of the gym. Â Also, they have the best tortilla chips this side of the Mississippi. CrossFit:Â Warm Up: 3rds PA Clean Warmup 3 :05 HS…
Read MoreMay 8, 2017
ICYMI: There is a last minute opening in the upcoming Oly sessions with Mike Cerbus. Â If you’re interested in getting better at the Oly lifts this is the class for you. Â Let me know if you have any questions or interest in signing up. Warm Up: Chubbs Sequence 4rds :20 Goblet Squat Hold 5 Strict…
Read MoreMay 6, 2017
Home WOD Saturday! See you all Monday, have a nice weekend – 05.06.17 5Â min AMRAP 5 Push-ups 10 Sit-ups 15 Squats Rest 5 minutes 5Â min AMRAP 10 Burpees 15 Lunges
Read MoreMay 5, 2017
Schedule Update: Alpha will be closed this weekend as we’re hosting the CrossFit Sport Specific Application seminar Saturday and Sunday. Â We’ll post an at home WOD if you still want to get your sweat on! Warm Up: 3rds :45 Deadbug 12 Banded Good Mornings 8 Bent Over BB Row (Build) 4 Speed Deadlifts Strength: Deadlift…
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