October 16, 2018

By Alpha Athletics Crossfit 412 | October 15, 2018

CrossFit:  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…

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October 15, 2018

By Alpha Athletics Crossfit 412 | October 14, 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…

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October 12, 2018

By Alpha Athletics Crossfit 412 | October 11, 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…

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October 11, 2018

By Alpha Athletics Crossfit 412 | October 10, 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…

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Otober 10, 2018

By Alpha Athletics Crossfit 412 | October 9, 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

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October 9, 2018

By Alpha Athletics Crossfit 412 | October 8, 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…

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October 8, 2018

By Alpha Athletics Crossfit 412 | October 7, 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…

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October 5, 2018

By Alpha Athletics Crossfit 412 | October 4, 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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October 4, 2018

By Alpha Athletics Crossfit 412 | October 3, 2018

CrossFit:  Warmup: Heat Your Meat (Before WB) Set up WOD WOD: “The Seven” 7 Rounds 7 Handstand Push-Ups 7 Thrusters (135/95 lbs) 7 Knees-to-Elbows 7 Deadlifts (245/165 lbs) 7 Burpees 7 Kettlebell Swings (72/53) 7 Pull-Ups *Compare to 9.21.17* BodyFit: 260 Warm Up: Ankle Circuit 5min – Double Under Practice Then 2rds 10/10 MR Press…

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October 3, 2018

By Alpha Athletics Crossfit 412 | October 2, 2018

Event Reminder: Alpha Happy Hour this Friday October 5th at Strange Roots brewery in Millvale (located right off the exit from Rt 28).  Be there or be square. Warm Up: 3rds 10 Scap Progression 5/5 Reverse Lunge to High Knee 10/10 Bottoms Up Press :30 Side Pillar (R&L) Strength: 15min clock 4 x 6 Strict…

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