June 27, 2018

By Alpha Athletics Crossfit 412 | June 26, 2018

Warm Up: Heat Yo Meat WOD Setup Hero WOD: “Whitten” 5rds 22 KBS – American 22 Box Jumps (24/20) 400m Run /500m Row 22 Burpees 22 Wall Balls (20/14) *40min cap **Compare to 3.14.17 BodyFit**

Read More

June 21, 2018

By Alpha Athletics Crossfit 412 | June 20, 2018

CrossFit:  Warm Up: 8min WAMRAP :20 Nose 2 Wall HS Hold 5 Box Jump + 3 Air Squat 10 KBS – American (Build) Strength: 10min Alternating EMOM Even: 8 HSPU Odd: 8/8 Weighted Lunges WOD: Courtesy of CFNE “Kelen Helly” For Time 1rd “Kelly” 2rds “Helen” 1rd “Kelly” *1rd Kelly – 400m Run – 30…

Read More

June 7, 2018

By Alpha Athletics Crossfit 412 | June 6, 2018

Warm Up: 8min WAMRAP 20 Double Unders / Practice 10 Knee Hug Lunge Step :30 Plank Hold Current Alpha Members Strength: All Levels: Dips 4 x 6-8 *Use weight if necessary* WOD: “Annie on the Run” 50-40-30-20-10 Double Unders Situps 400m Run

Read More

June 1, 2018

By Alpha Athletics Crossfit 412 | May 31, 2018

Tomorrow we kick off Friends and Family Week with an open community workout; all are welcome, no experience necessary.  There will be no cap on classes we will accommodate as many people as we need to.  Tell your friends, family, co-workers, whomever has asked and show them why you love Alpha! Warm Up: Get Your…

Read More

May 9, 2018

By Alpha Athletics Crossfit 412 | May 8, 2018

Warm Up: Shoulder DROM 3rds 8/8 Bottoms Up KB Press :15 Lunge Hold (R&L) 4  Box Jumps (30/24) Skill: Split Jerk Footwork Strength: Split Jerk All Levels: Technique *Level 2 can work to heavy double* Partner WOD: “Jack and Rose” 4min AMRAP x 4 400m Run – MR S2OH (95/65) 300m Run – MR S2OH…

Read More

May 4, 2018

By Alpha Athletics Crossfit 412 | May 3, 2018

This Sunday we will have 2 teams running in the Pittsburgh Marathon on relay teams.  If you going to be down there or interested in coming down to cheer on your fellow Alphaholics we’ll be hanging out afterwards for some celebratory food and drinks.  See myself or April for details. Warm Up: 8min WAMRAP 10…

Read More

February 1, 2018

By Alpha Athletics Crossfit 412 | January 31, 2018

CrossFit:  Warm Up: Ankle Circuit 3rds 30 Double Unders / Practice PA Clean Warmup (Build) 10 Kips/Kipping Practice 4 Broad Jumps :20 HS Hold Hero WOD: “Nutts” For time: 10 HSPU 15 Deadlift, (250#) 25 Box jumps, (30/24) 50 Pullups 100 Wallballs (20/14) 200 Double Unders (3:1) Run 400 meters with a 45lb plate BodyFit:…

Read More

September 14, 2017

By Tony Fusaro | September 13, 2017

CrossFit: Warm Up: 8min WAMRAP 10 Face Pulls 10 Dynamic Pushups 100m Jog Strength: DB Bench Press All Levels: 4 x 5 (Build) WOD: “Deflated” 27-21-15-9 KBS – Russian (AHAP) Burpees 400m Run BodyFit: 138 Trunk: 3rds 10 Side Pillar w/ hip kiss – R :45 Goblet Squat Hold (AHAP) 10 Side Pillar w/ hip…

Read More

June 8, 2017

By Tony Fusaro | June 7, 2017

Warm Up: 8min WAMRAP 20 Double Unders / Practice 10 Knee Hug Lunge Step :30 Plank Hold Strength: All Levels: Weighted Lunges 4 x 6/6 WOD: “Annie on the Run” 50-40-30-20-10 Double Unders Situps 400m Run

Read More

June 2, 2017

By Tony Fusaro | June 1, 2017

Don’t forget tomorrow Saturday June 3rd Park WOD at Squaw Valley Park in O’Hara Township.  We will meet in front of the gazebo at 9am families and friends welcome.  There will be NO team WOD at Alpha that morning. Warm Up: 3rds Ipsilateral Deadbug :45 10 Scap Depressions 10 RDL (Build) 5 Speed Deadlifts (Build)…

Read More