Archive for September 2017
September 15, 2017
Please join Alpha and our friends at Power Athlete HQ in support Wades Army for Join the Fight Friday. Â Every Friday from now until November wear your Wades Army uniform and show your support for the fight against Neuroblastoma a devastating form of pediatric cancer. Â If you don’t have a uniform go to our IG…
Read MoreSeptember 14, 2017
CrossFit: Warm Up: 8min WAMRAP 10 Face Pulls 10 Dynamic Pushups 100m Jog Strength: DB Bench Press All Levels: 4 x 5 (Build) WOD: “Deflated” 27-21-15-9 KBS – Russian (AHAP) Burpees 400m Run BodyFit: 138 Trunk: 3rds 10 Side Pillar w/ hip kiss – R :45 Goblet Squat Hold (AHAP) 10 Side Pillar w/ hip…
Read MoreSeptember 13, 2017
CrossFit:Â Warm Up: Rack Mobility 6min WAMRAP 20 Double Unders/Practice 10 Scap Activation Drill 10/10 Single Arm Press 5/5 Knee Hug Lunge Step Strength: Split Jerk Level 1: Technique/Heavy 3 Level 2: 5 x 3 (Build) WOD: 10min EMOM 1 Strict Press (135/95) 2 Push Press 3 Push Jerk 20 Double Unders (2:1) Hump Day…
Read MoreSeptember 12, 2017
CrossFit: Warmup: Rack  Mobility PA Clean Warmup x 2 Super Friend stretch + 4 FS x 2 3 position Squat Clean x 3 (Build) Strength: Clean Level 1: Technique / Heavy 3 Level 2: 3 x 3 (Build) WOD: “The Camel Complex” 5 x 3min rest 2 Hang Cleans 2 Cleans 2 Front Squat 2…
Read MoreSeptember 11, 2017
As a tribute to a day that we will never forget, we will suffer for those that gave their life to allow ours. Warmup: Chubbs Sequence 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 30″/24″…
Read MoreSeptember 8, 2017
Alpha Happy Hour tonight Gators Grille in Indiana Township. Â Be there or be square. Â Party begins when you get there, see you tonight! Warmup: Shoulder DROM 3rds 10/10 Sin Arm Strict Press 3 Consecutive Broad Jumps 10 KBS – American (AHAP) 5 Push Press (Build) Strength: Push Press Level 1: 3 x 5 (+5) Level…
Read MoreSeptember 7, 2017
Remember tomorrow night Alpha Happy Hour at Gators Grille. Â Join your fellow Alpha members at Gators for some fun games and adult soda pops. Â Party begins when you get there, hopefully you can make it! CrossFit: Warmup: Chubbs Sequence 3rds 25 Double Unders/Practice 2/2 Leg Cradle Lunge Step Vert Flex/Ext 10 Kips/Kipping Practice Strength: Pistols…
Read MoreSeptember 06, 2017
Warmup: 4rds :45 Deadbugs PA Clean Warmup :10 Table Top Hold 8 Strict Pulls Strength: Deadlift All Levels: Every :30 for 5min 1 @ 100% of 5RM *Weight from 8.4.16 OR add from last week* WOD: “Elizabeth” 21-15-9 Cleans (135/95) Dips Hump Day Pump Box Squat – Find a heavy 5 (Building) 4rds 20 Sledge…
Read MoreSeptember 05, 2017
This coming Friday is our September Happy Hour at Gators Grille in Indiana Twp. Â Gators is located at the intersection of Harts Run Rd. and Saxonburg Blvd. Â Gators includes volleyball courts, horseshoe pits and a lot of other fun games if one were inclined to participate. Â Hopefully you can make it and share a beverage…
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