Archive for September 2018
September 17, 2018
A big Thank You to all who participated on the Alpha softball team this past weekend. We had a great time in support of a good cause. As a result of our success this weekend we’ve decided on sponsoring a full time Alpha team and moving forward will not have evening classes on Thursdays so…
Read MoreSeptember 14, 2018
Alpha Alert: Tomorrow (Saturday September 15th) Alpha Athletics will have a team in a local charity softball tournament and our 1st game will be 10am. If you would like to see amazing displays of athleticism in support of a good cause I’d suggest you make your way to Blawnox Community Park Saturday morning and take…
Read MoreSeptember 13, 2018
Alpha Alert: This Saturday Alpha Athletics will have a team in a local charity softball tournament and our 1st game will be 10am. If you would like to see amazing displays of athleticism in support of a good cause I’d suggest you make your way to Blawnox Community Park Saturday morning and take in th…
Read MoreSeptember 12, 2018
Warm Up: 3-5min Heat Yo Meat 3rds 1:00 Deadbug 15 Banded Good Mornings 10 Air Squats 5 Deadlift (Build to working weight) Partner WOD: “Saman” 8rds 13 Deadlift (185/135) 17 Wall Balls (20/14 400m Run *Partner 1 completes DL’s and WB’s while partner 2 runs 400m, then switch.* Cooldown: 5min
Read MoreSeptember 11, 2018
CrossFit: As a tribute to a day that we will never forget, we will suffer for those that gave their life to allow ours. Warmup: Squat Prep 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…
Read MoreSeptember 10, 2018
A big Alpha shoutout to Nikki aka Picklezz and Sean aka Dr. Irish for tying the knot this past Saturday. It was a beautiful, unique evening spent with a handful of Alphaholics in celebration of their love. As Alpha’s longest members we were happy to share the evening with you both. Warm Up: Squat Prep…
Read MoreSeptember 7, 2018
Warm Up: 3rds 25 Double Unders / Practice 10 Scap Progression 5Â Box Jumps (AHighAP) 3 Cleans + 3 Jerks (Build) Trunk: 3rds 8/8 Getup Situp 12 Straight Leg Raises WOD: “7 Deadly Sins” Courtesy of CF Mt. Lebanon 10 C2B Pullups 20 T2B 30 Deadlift (185/135) 100 Double Unders (Lateral Hops) 30 Box Jumps…
Read MoreSeptember 6, 2018
CrossFit: Warm Up: Squat Prep Then Tabata Goblet Squat x 8 (Moderate) Tabata American KBS x 8 (Moderate) WOD: 18min EMOM Min 1: 15 Wall Balls Min 2: 12 Ball Slams Min 3: 9/6 Cals AB BodyFit: 252 Warm Up: Ankle Circuit 5min Double Under Practice Squat Prep 3 x for completion, increase intensity 5…
Read MoreSeptember 5, 2018
Warm Up: Squat Prep 3rds PA Clean Warmup (Build to Thruster weight) 3-position Snatch 10 Thrusters WOD: “Adderall” Courtesy of CFNE 0-10min: 1 mile Run then MR Clean & Jerk (135/95) 13min-20min: 800m Run then MR Snatch (115/75) 23min-27min: 400m Run then MR Thruster (95/65)
Read MoreSeptember 4, 2018
CrossFit:Â Warm Up: 3rds 10 Scap Progression :15 Table Top Stretch 15 KB High Pull 5 Strict No Jump Burpee Strength: 10min EMOM Even: 6 Strict Pullups Odd: 6 Dips *Add weight if necessary* WOD: “Level Up” For Time 2rds 20/20 Hang DB Snatch (55/40) 30 Burpee to Plate 20 T2B BodyFit: 251 Warm Up:…
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