A few tests this week get ready to hit some heavy weights! Warm Up: Squat Prep 3rds 5 Strict Pullups :20 Goblet Squat Hold (AHAP) 10 EB Thrusters 5 Back Squat (Build) Strength: Back Squat All Levels: 3RM *This IS a test – go get a PR! WOD: 10min EMOM Min 1: 15 Thrusters (95/65)…

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Schedule Note: Next Monday May 28th we will be holding our annual Murph Memorial WOD.  Heats will begin at 9am and go off every 30min as necessary.  Afterwards we will be hanging out grilling some food, enjoying beverages and each other’s company.  We’d love it if you could make it.  Alpha will supply meat for…

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Tonight Alpha Happy Hour at Cornerstone Restaurante, festivites begin when you get there.  Hopefully will see you there around 7pm. Warm Up: Deadbugs 1:00 / 1:00 x 3 3rds 2/2 Seesaw Walks 8 BB Good Mornings (Build) 8 BB Bent Over Row (Build) 5 Deadlifts (Build) Strength: Deadlift All Levels: 3RM This is a test…

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Good Luck to Meyer’s Lemons this weekend at the MAAC, we’ll be cheering from Pittsburgh!  Meyer’s Lemons consists of DJ, G$, OG and Mouse with support staff Gabi and Kira:) Warm Up: Shoulder DROM 3rds 8/8 Bottoms Up KB Press 10 Wall Drill 10 Pillar to Plank  Press 8-6-4 Push Press (Build) 100m Jog Strength:…

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Scheudule note: Regular schedule this week except NO 5:30pm class on Friday.  We will be closed on Christmas, enjoy the holiday with loved ones. This week we’ll be testing some of our strength exercises.  I want you go after PR’s – test yourself, get uncomfortable CrossFit:  Warm Up: Chubbs Sequence 3rds :30 Goblet Squat Hold…

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We’ll be testing some of our strength pieces this week so be ready to come in and move weight.  This is week is important since it shows us whether or not our training in working and you’re getting better.  Let’s go get some PR’s! Warm Up: Chubbs Sequence 3rds :20 Goblet Squat Hold (Heavy) 5…

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Warm Up: 400m Run 8min WAMRAP 8/8 MS Press 8 True Pushups 4 Burpee Broad Jump Strength: Bench Press All Levels: 3RM – go get a PR! Partner WOD: “Kenny and Dan” 12min AMRAP 5/5 Pullups 10 Burpee Box Jump (Alternating) Partner A) 10 Alternating DB Snatch Partner B) 10 Slam Ball *Partners switch each…

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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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Strength:  Power Clean 3RM WOD: “Macho Man” 3 Power Cleans 3 Front Squats 3 Jerks *EMOM on the minute for as long as you can complete the work **Male Rx: 135#  Women Rx: 95#  

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