Archive for October 2018
October 18, 2018
CrossFit:Â Warm Up: Shoulder DROM 3rds 10 Pillar with arm reach 10 Goblet Squat 10 EB Press 50m Sprint (Increase intensity across rounds) Strength: Strict Press Level 1: 3 x 5 (+5) Level 2: 3 x 7 (Build) WOD: “Bright Lights” For Time 4-8-12-16-12-8-4 Goblet Squat (53/35) Goblet Carry Sprint *WOD is performed in suicide…
Read MoreOctober 17, 2018
Don’t forget Alpha FREE Community WOD this coming Saturday at 9:30am. All are welcome as we would love to show others why we all love Alpha! Both classes will be open to members, guests welcome at 9:30am class. Warm Up: Ankle Circuit Hip Mobility 8min WAMRAP 20 Double Unders/Practice 10 KBS – Build 5 Strict…
Read MoreOctober 16, 2018
CrossFit:Â Warm Up: Partner Mobility PA Snatch Warmup (3-4-5) x 3 Joint Mobility Then 3-position Hang Snatch (Build) Strength: Hang Power Snatch Level 1: Technique Level 2: Set of 3 (Build) Partner WOD: “Jen and Ross” 3500 m Row *Rotate every 350m 100 Power Snatch (95/65) *While partner is rowing BodyFit: 262 Warm Up: 3rds…
Read MoreOctober 15, 2018
This Saturday 9:30am FREE Community WOD. If you have a friend, co-worker, family member, whomever that you think would love Alpha bring them to class this coming Saturday at 9:30am and show them why! Warm Up: Squat Prep 3rds 10 Banded Pulls 5 :05 Pause Goblet Sqauts 2 Squat Cleans + 3 Front Squats (Build…
Read MoreOctober 12, 2018
Warm Up: 3rds 10 Face Pulls 10 True Pushups 10 KBS (Build) 5 Box Jumps (AHigAP) Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 3 x 5 (Straight) *~90% of 10.5.18* Hero WOD “Jack” 20 min AMRAP 10 Push Press (115/85) 10 KBS – American (53/35) 10 Box Jumps (24/20) *Compare to…
Read MoreOctober 11, 2018
*Schedule Reminder – There will be NO 12pm noon class. Sorry for the inconvenience.* CrossFit: Warm Up: 3rds 10 Scap Progression 5/5 Knee Hug Lunge Step 5/5 Pillar with arm reach Hip Mobility :10 AB Sprint Strength: 8min EMOM Even: 6 Strict Pullups Odd: 6/6 Weighted Lunges WOD: “LATT” 5rds :30 AB Sprint Rest 2min…
Read MoreOtober 10, 2018
Warm Up: Deadbugs: 1:00 on/off x 3 3rds 5 Strict Pullups 8 BB Good Mornings 5 Strict No Jump Burpees 5 Deadlifts (Build) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 4 x 3 (Build) WOD: “Arthritis” 10-8-6-4-2 Deadlift (225/155) 2-4-6-8-10 B.O.B 100m Sprint
Read MoreOctober 9, 2018
CrossFit: Warm Up: 3rds PA Clean Warmup (Build) 1rd Cindy 3 Power Cleans + 3 Jerks (Build to working weight) WOD: “Athlete” 1- 10 Clean and Jerk (135/95) 1rd “Cindy” *Cindy – 5 Pullups, 10 Puhups, 15 Air Squats BodyFit: 261 Warm Up: Ankle Circuit 8min WAMRAP 20 Double Unders / Singles 10 Kip Progression…
Read MoreOctober 8, 2018
Schedule Notice: There will be NO 12pm class on Thursday October 11th. Sorry for the inconvenience. Warm Up: Squat Prep 3rds 2/2 Knee Hug Lunge Step Vert Flex/Ext 5 :05 Goblet Squats (Build) 10 KBS – American 5 Front Squat (Build) Strength: Front Squat Level 1: 3 x 5 (+5) Level 2: 5 x 2…
Read MoreOctober 5, 2018
Event Reminder: Alpha Happy Hour tonight at Strange Roots brewery in Millvale. Festivities begin when you get there. Hope to see you tonight! Warm Up: 3rds 10 Banded Pullaparts 8 Depth Pushups / True Pushups 4 Athletic Burpees :10 AB Sprint Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 4 x 2…
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