September 15, 2017

Please join Alpha and our friends at Power Athlete HQ in support Wades Army for Join the Fight Friday.  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.  If you don’t have a uniform go to our IG…

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September 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…

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September 13, 2017

CrossFit:  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…

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September 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…

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September 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″…

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September 8, 2017

Alpha Happy Hour tonight Gators Grille in Indiana Township.  Be there or be square.  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…

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September 7, 2017

Remember tomorrow night Alpha Happy Hour at Gators Grille.  Join your fellow Alpha members at Gators for some fun games and adult soda pops.  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…

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September 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…

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September 05, 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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