Archive for May 2018
May 17, 2018
Don’t forget tomorrow evening Cornerstone in Aspinwall Alpha Happy Hour. Be there or be square. CrossFit: Warm Up: 3rds :20 N2Wall HS Hold 5/5 Knee Hug Walking Lunge 10 Scap Progression Strength: All Levels – Alternating EMOM Even: 5 Strict HSPU Odd: Split Squat 4/4 WOD: “Gourmet Coffee” 15min AMRAP 3,6,9,12… Pullups 6/6 KB Walking…
Read MoreMay 16, 2018
Warm Up: Shoulder DROM 3rds 10 Kips/Kipping Practice :15 Lunge Hold (R&L) 5 Box Jumps (AHighAP) 10 BTN EB Press Skill: Split Jerk Footwork Strength: Split Jerk All Levels: Technique *Level 2’s can work to a heavy single* WOD: “Elite 8’s” Every 2 min x 6 8 T2B 8 Jerks (135/95) 8 Cals AD *Compare…
Read MoreMay 15, 2018
Alpha Happy Hour this coming Friday at Cornerstone Restaurante in Aspinwall. Join us for a few adult drinks outside of the gym and get to know your fellow Alpha members without gym clothes and sweat. CrossFit: Warm Up: Ankle Circuit 3rds PA Clean Warmup (Build) 5 Bupree Walkups 20 Double Unders / Practice Overhead Mobility…
Read MoreMay 14, 2018
Happy Mother’s Day to all you Alpha mothers. You ladies keep this whole thing running. Thank You. Warm Up: Squat Prep 3rds 10 Austrailian Chin Ups 10 Pillar to Plank 5 Goblet Squat – Heavy (Build) Strength: Zercher Squat All Levels: 5 x 1 (Build) WOD: “Karen” For Time 150 Wall Balls (20/14) *Compare to…
Read MoreMay 11, 2018
Warm Up: Deadbugs 1:00 / 1:00 x 3 3rds 2/2 Seesaw Walk 8 Bent Over BB Row (Build) 8 Good Morning (Build) 5 Deadlift (Build) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 3 x 1 (Build) *No misses* Choose Your Own Adventure: WOD: For Time: 50 Calories 50 Burpees 50 Ball Slams…
Read MoreMay 10, 2018
CrossFit: Warm Up: Ankle Circuit 3rds 25 Double Unders/Practice Kips/Kipping Practice 5 Box Jumps (Build) :20 Nose to Wall HS Hold WOD: “Focker’s Shins” 1000m Row 3 Rounds 5 Wall Walks 10 Box Jumps (30/24) 100 Double Unders (3:1) 3 Rounds 10 T2B 10 Ball Slams 800 m Run *Compare to 5.16.17* BodyFit:Â Warm Up:…
Read MoreMay 9, 2018
Warm Up: Shoulder DROM 3rds 8/8 Bottoms Up KB Press :15 Lunge Hold (R&L) 4Â Box Jumps (30/24) Skill: Split Jerk Footwork Strength: Split Jerk All Levels: Technique *Level 2 can work to heavy double* Partner WOD: “Jack and Rose” 4min AMRAP x 4 400m Run – MR S2OH (95/65) 300m Run – MR S2OH…
Read MoreMay 8, 2018
CrossFit: Warm Up: Shoulder DROM 3rds PA Clean Warmup (Build) Lateral Hops Rack Mobility Then 3 position Hang Clean x 3 (Build) Strength: Clean Level 1: Technique Level 2: Heavy 2 WOD: “Hanging On” 10-1 Hang Power Clean 1-10 Lateral Hops (R+L=1) BodyFit: 219 Warm Up: 500m Row 3rds 10 Feet Elevated Ring Rows 10/10…
Read MoreMay 7, 2017
Congratulations to all of the Pittsburgh Marathon participants from yesterday, it was a fun day with great people. Team Alpha: Lucie “Lefty”, Lynn “L-Dawg”, Mel “Brown Brown, Scott, April Team Beefy: Myself, Ben “Spags”, Dan “Hermano”, Scott “Bacon”, Danger Jog “OG”, Gabi, Lauren, Hannah “HNB”, Nicole “Stitch”, John “Double Dab”, Jess and Kwad “Cool Ranch”…
Read MoreMay 4, 2018
This Sunday we will have 2 teams running in the Pittsburgh Marathon on relay teams. If you going to be down there or interested in coming down to cheer on your fellow Alphaholics we’ll be hanging out afterwards for some celebratory food and drinks. See myself or April for details. Warm Up: 8min WAMRAP 10…
Read More