Archive for April 2018
April 18, 2018
Happy Rolling Rock Day to my beautiful wife and baby mama April! Don’t forget Happy Hour this coming Friday at Hitchhiker Brewing in Sharpsburg. Festivities begin when you get there! Warmup: Shoulder DROM 3rds 6/6 Bottoms Up KB Press 10 Pillar to Plank Press 10 KBS – American 5 Push Jerk (Build) *Move your feet!*…
Read MoreApril 17, 2018
CrossFit: Warmup: PVC Positions Then 3rds PA Snatch Warmup ( 3-4-5) 10/10 Partner Russian Twists 10/10 Lat. Over and Back Strength: Snatch Level 1: Technique Level 2: Heavy 3 WOD: “Voters Rights” 15 min AMRAP 15 G2OH 15 Rotational Ball Slams 15/15 Lateral Hops BodyFit 213 Warm Up: 3rds 250m Row 10 Scap Depressions –…
Read MoreApril 16, 2018
Congrats to Meyer’s Lemon’s for their 11th place finish this past weekend at the MAAC competition in Baltimore. From the updates we got this weekend they had a great time and kicked ass! Thank you for representing Alpha so well. Also, we will be holding our first Happy Hour of the summer this coming Friday…
Read MoreApril 13, 2018
Good Luck to Meyer’s Lemons this weekend at the MAAC, we’ll be cheering from Pittsburgh! Meyer’s Lemons consists of DJ, G$, OG and Mouse with support staff Gabi and Kira:) Warm Up: Shoulder DROM 3rds 8/8 Bottoms Up KB Press 10 Wall Drill 10 Pillar to Plank Press 8-6-4 Push Press (Build) 100m Jog Strength:…
Read MoreApril 12, 2018
CrossFit:Â Warm Up: 500m Row – Easy Pace – Before WB Squat Prep 8min WAMRAP 8 Strict No Jump Burpees 8 EB Thrusters Shoulder Mobility Partner WOD: “The Engine” For Time 2,000m Row 150 Wall Balls (20/14) 100 Burpees 50 Thrusters (95/65) BodyFit: 212 Same as CrossFit
Read MoreApril 11, 2018
Warm Up: Deadbugs 1:00 / 1:00 x 3 Then 3rds 30 Double Unders / Practice 15 Banded Good Mornings 8 Australian Pullups 5 Deadlifts (Build) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 4 x 4 @ 95% *Use same weight as 3.21 or 95% of 5RM* WOD: “30 for 30” 5rds 30…
Read MoreApril 10, 2018
This coming weekend a handful of Alpha members will be traveling to Baltimore to compete in the MAAC – a regional CF competition. If you see DJ, Gretchen (G$), Joe (OG) or Matt (Mouse) at the gym wish them luck. We’ll be cheering from Pittsburgh! CrossFit: Warm Up: Strength: All Levels: 10min Alternating EMOM Even:…
Read MoreApril 9, 2018
Warm Up: Squat Prep 3rds 10 Kips /Kipping Practice :40 Plank with pushup :10 Superfriend + 4 FS (Build) Rack Mobility Strength: Front Squat Level 1: 3 x 5 (+5) Level 2: 5 x 2 (Build) WOD: “The Grind” 9min AMRAP 3 Pullups 6 Pushups 9 Squats *All rounds must be UB*
Read MoreApril 6, 2018
Warm Up: 3rds 10 Scap Depressions / Depressions w/ pull PA Clean Warmup (Build) 2/2 Leg Cradle Lunge Step Vert Flex/Ext Strength: All Levels: 10min EMOM Even: 5 Strict Pullups (add weight if necessary) Odd: 5/5 Split Squats (add weight if necessary) WOD: “Jerry and George” Partner Tabata Push Press (95/65) Front Squat (135/95) Power…
Read MoreApril 5, 2018
CrossFit: Warm Up: 3rds 10 Kips / Kipping Practice 10 Wall Drill 8/8 Single Arm Push Press 10 Plate Touches 8-6-4 – Push Press (Build) Strength: Push Press Level 1: 3 x 5 (+5) Level 2: 5 x 2 (Build) WOD: “Trip 8’s” 12min AMRAP 8 T2B 8 Ball Slams 8 Box Jumps BodyFit: 210…
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