February 9, 2017

By Tony Fusaro | February 8, 2017
A man squatting with a barbell in his hands.

Schedule Update:  There will be no 5:30pm class tomorrow (Friday) so that members and coaches can be available to attend the Sadie Hawkins event at RAW Training beginning at 6:30.  G$ and myself will be out on the competition floor we hope to see some Alphaholics in the crowd and ready with a beer once…

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February 8, 2017

By Tony Fusaro | February 7, 2017
A pair of shoes sitting on the ground in an indoor gym.

Warm Up: 4rds 10 Face Pulls 15 Elevated Pushups 10 Shoot Throughs Strength: Floor Press Level 1: 3 x 5 (+5) Level 2: 5 x 2 (Build) WOD: “Manning” 6rds 12 Cal AD 12 Burpee to plate Rest :90 Shoot Throughs are new to us so here is a quick video to give you an…

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February 7, 2017

By Tony Fusaro | February 6, 2017
A wooden table topped with bowls of food.

Update:  This Friday evening G$ and myself will be competing in a fun partner competition at RAW Training in the North Hills.  This week is typically our monthly happy hour so in place of that come out support us, meet new people, and enjoy a few drinks while you’re at it.  Event begins at 6:30…

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February 6, 2017

By Tony Fusaro | February 5, 2017
A woman is jumping on some barbells

Thank you to all of the members that came to the joint workout with Rising Six on Friday evening.  The energy and camaraderie in the gym was great, I hope you all had a good time.  We’re looking to do this in March but we’ll go to Rising Six instead. Warm Up: Squat Prep Then…

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February 3, 2017

By Tony Fusaro | February 2, 2017
Two people are doing push ups in a gym.

Tonight we welcome Rising Six CF to Alpha.  They are set to arrive about 6:30pm and we’ll go until the WODs are finished.  You do not have to participate to attend but WODs will accommodate all levels.  Hope to see you there this evening! CrossFit: Warm Up: Carefully Strength: Deadlift Level 1: 1 x 5…

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February 2, 2017

By Tony Fusaro | February 1, 2017
A woman is riding an exercise bike in the dark.

Reminder: Tomorrow evening 6:30pm Rising Six CF joint workout.  Come enjoy and evening and meet others in the Pittsburgh CF community. CrossFit: Warm Up: Wrist Mobilty Shoulder DROM 2rds PA Snatch Warmup PA Clean Warmup Partner WOD: “Roethlisberger & Holmes” 6 min AMRAP 1, 2, 3, 4, 5… Snatches (75/55) *Each partner must complete each…

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February 1, 2017

By Tony Fusaro | January 31, 2017
A black and white logo for crossfit kids program.

Reminder: Friday 6:30pm joint workout with Rising Six CF.  Come workout or just hang out and meet other members of the Pittsburgh CF community.  WODs will accommodate all levels and evening is meant to be fun and relaxed.  See coaches with any questions. Warm Up: 3rds 10 Scap Retractions 5/5 Dynamic Pushups 10 Kips/Kipping Practice…

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January 31, 2017

By Tony Fusaro | January 30, 2017
A green background with an orange logo.

Reminder: Friday 6:30pm joint workout with Rising Six CF.  Come workout or just hang out and meet other members of the Pittsburgh CF community.  WODs will accommodate all levels and evening is meant to be fun and relaxed.  See coaches with any questions. CrossFit: Warmup: 3rds :25 Nose to Wall HS Hold 10 Reverse Shrugs…

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January 30, 2017

By Tony Fusaro | January 29, 2017
Two men are holding barbells in a gym.

Reminder: Friday 6:30pm joint workout with Rising Six CF.  Come workout or just hang out and meet other members of the Pittsburgh CF community.  WODs will accommodate all levels and evening is meant to be fun and relaxed.  See coaches with any questions. CrossFit: Squat Prep 3rds 10 Strict Pullups :30 Pillar 6 BB Back…

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January 27, 2016

By Tony Fusaro | January 26, 2017
A woman is lifting some weight in the gym

Warm Up: PA Clean Warmup x 3 Scap Activation Drills Partner Mobility Child’s Pose Progression Skill: Split Jerk Footwork Strength: Clean and Jerk Level 1: Technique Level 2: Heavy 3 WOD: “Burnout” 30 cal AD 20 Cleans (135/95) 10  Jerks

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