Warm Up: Rack/Wrist Mobility PA Clean Warmup x 2 3 position Squat Clean + 3 Thrusters (Build) x 3 Strength: Cleans Level 1: Technique / Heavy 3 Level 2: Heavy 1 *Not a RM test, work to heavy quality single* WOD: “The Leprechaun” 5min AMRAP Cluster (115/85) *Cluster – Squat Clean Thruster*

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CrossFit:  Warm Up: Chubbs Sequence 8min WAMRAP :25 HS Hold 15 Air Squats 10 Kips/Kipping Practice Strength: All Levels Pistols – 4 x 6-8 Pullups – 4 x 5 *Add weight if necessary* WOD: “Now We Go” 3rds 200m Run 21 Pullups 200m Run 15 T2B 200m 9 HSPU BodyFit: 130 Trunk: 3rds 10/10 Russian…

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CrossFit:  Warm Up: Deadbugs 4 x :45 Then 3rds 8 Pulls 8 BB Good Mornings (Build) 10/10 Jewetts 4 Speed Deadlifts (Light) Strength: Deadlift All Levels: 1 every :30 for 15min *Ideal weight is the same as 5RM from 8.4.17* Tester: 2min Max Cals Bike (Yes, that is it:) Hump Day Pump: Snatch Grip Deadlift…

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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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Big Congrats to DJ, G$ and Mouse who rocked out at a competition this past weekend at CF Mayview in Bridgeville.  All three repped Alpha awesomely.  Great work guys I hope you had fun! Warm Up: 3rds 2/2 Lunge Step vert. flex ext 10 Scap Depressions 10/10 Lunge Step Banded Rotations Strength: Weighted Lunge All…

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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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Don’t forget Alpha Happy Hour tomorrow Cornerstone Restaurant in Aspinwall.  Join us for some drinks and laughs outside of the gym.  Festivities start when you get there! CrossFit: Warm Up: Chubbs Sequence 3rds :20 N2W HS Hold 5 Russian Babymakers + 10 Air Squats 10 Kips/Kipping Practice Skill/Strength: Pistols & HSPU Level 1: Use time…

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CrossFit: Warm Up: Shoulder DROM 7min WAMRAP 10/10 Single Arm Press 10 Ball Slams 4 Broad Jumps Strength: Strict Press Level 1: 3 x 5 (+5) Level 2: Heavy 1 – work to a quality single WOD: 20min EMOM Min 1: 50 Keg Carry Min 2: 20 UB KBS – American Min 3: 5 Box…

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CrossFit: Warm Up: Chubbs Sequence 2rds PA Clean Warmup 10 Kips/Kipping Practice 3 position Squat Clean (Build) 100m Jog Hero WOD: “Badger” 3rds 30 Squat Cleans (95/65) 30 Pullups 800m Run BodyFit: 127 Warm Up: 3rds 10 Scap Depressions 15 KBS – American 100m Jog Skill: Hang Clean WOD: For Time 800m Run – 40…

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This coming Friday we will hold our August Happy Hour at Cornerstone Restaurant in Aspinwall.  If you are free Friday evening join and spend some time with your fellow Alpha members outside of the gym.  Party starts when you get there, we’ll be down following evening classes. Warm Up: Chubbs Sequence Ankle Circuit 3rds 20…

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