Archive for April 2018
May 1, 2018
Holy Crap it’s May already! CrossFit: Warm Up: 3rds PA Clean Warmup :15 Lunge Hold (R&L) 3 Consecutive Broad Jumps Skill: Split Jerk Footwork Strength: Split Jerk Level 1: Technique Level 2: Work to a heavy 3 WOD: “Rad” :90 on /:90 off 3 Clean & Jerks (185/135) Max Cal AB *80 Cals or 5rds*…
Read MoreApril 30, 2018
This coming Sunday Alpha will have 2 teams competing in the Pittsburgh Marathon Relay. We will keep you all updated on details as they become more clear. If you’re planning on going down or would like to we’ll let you know where we plan on congregating after the race for some celebratory drinks. Warm Up:…
Read MoreApril 27, 2018
Tomorrow begins our Alpha Spring Cleaning Challenge and there’s still room to join us on the journey. Grab a friend and be at Alpha at 10am to kickstart building the foundation of healthy habits moving forward. Hope to see you there! Warm Up: 3rds :20 HS Hold – 4 :05 hold w/ :03 eccentric PA…
Read MoreApril 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*
Read MoreApril 25, 2018
Alpha Spring Cleaning Nutritional Challenge begins this Saturday April 28th at 10am. Take this opportunity to begin to build or reinforce healthy habits that support your health and fitness goals. Still room to join us and the more the merrier. See myself or April with any questions or interest in participating. Warm Up: 3rds 10…
Read MoreApril 24, 2018
CrossFit:Â Warm Up: Ankle Circuit Double Under Practice – 4min 3rds :15 Table Top Stretch 10 Knee Hug Walking Lunge 7 Strict No Jump Burpees Strength: All Levels – 10min Alternating EMOM Even: 8 Dips Odd: 5/5 Single Leg DB RDL WOD: “Double Time” 10min AMRAP 5/5 KB Lunges 10 Burpees 20 Double Unders (3:1)…
Read MoreDo You Love Your Family?
So this past Monday was my yearly physical – you know the time of year where you report to the doctor’s office for small talk, go through the standard battery of tests to make sure you’re “healthy†and then part ways with the wholly unoriginal “See you next year!â€Â I continue to follow this routine…
Read MoreApril 23, 2018
Thank You to all who attended the Alpha Happy Hour at Hitchhiker Brewing this past Friday. We will look to do these more frequently during the summer months so if you have a spot you think will work for the May Happy Hour let myself or one of the coaches know next time you see…
Read MoreApril 20, 2018
Happy Hour Hitchhiker Brewing in Sharpsburg. Come and hang out with your fellow Alphaholics and get to know each other outside of the gym. Festivities kick off at 7pm but feel free to arrive earlier and start the party yourself! Warmup: Deadbugs 1:00 / 1:00 x 3 3rds 8 BB Good Mornings (Build) 8 Australian…
Read MoreApril 19, 2018
CrossFit Warmup: 3rds 10 Scap Depressions – Depression w/ pull – Pullups 2/2 Leg Cradle Lunge Step w/ Vert Flex/Ext 4 Broad Jumps Strength: Alternating EMOM Split Squat – 4/4 Strict Pullup – 5 WOD: “Curse like a Sailor” 27-21-15-9 200m Run/Row Wallballs Box Jumps *Workout end with run/row* BodyFit 214 Warm Up: 8min WAMRAP…
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