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December 27, 2018

Don’t forget this coming Saturday is the Annual Alpha Holiday Party at Pub 333 in Oakmont. We hope you all are able to make it as we would love the opportunity to spend some time outside of the gym and celebrate 2018. Also, make sure to vote for your the Alpha Awards (ballots are on the cubbies in the back) as the awards will be presented at the party. Hope to see you there!


CrossFit:

Warm Up:
Squat Prep
3rds
PA Clean Warmup (Build)
5 :03 Goblet Squat Holds (Build)
3 x 3 positon Clean (Build) (Hip-Hang-Floor)

Partner WOD: “Nickle and Dime”
Tabata Intervals x 8
Deadlift (185/135)
Power Clean (155/115)
Front Squat (135/95)
S2OH (95/65)
1min rest between movements

BodyFit: 282

Warm Up:
500m Row
3rds
25 Double Unders/Practice
10 Kips/Kipping Practice
10 Ring Rows

WOD:
For Time
25-20-15-10-5 – Box Jumps (24/20)
10-10-10-10-10 – T2B
Row 500m
50-40-30-20-10 – Double Unders (3:1)
10-10-10-10-10 – Renegade Rows (R+L=1)
*Compare to BF 176 12.17.18*

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November 6, 2018

CrossFit: 

Warm Up:
Overhead Prep
3rds
10 Scap Progression
:20 N2W HS Hold – 3 x :03 Eccentic
10 KBS (Build)

Strength: 8min EMOM
Even: 6 Strict Pullups
Odd: 6 Strict HSPU

WOD:
Every 5min x 4
500m Row
21 KBS – American (53/35)
15 Pullups

BodyFit: 269

Warm Up:
Heat your meat

WOD:
1000m Row
80 Plate Touches
750m Row
60 Situps
500m Row
40 Pullups
250m Row
20 Burpees
*Retest of BodyFit 093*

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May 31, 2018

Don’t forget next week is Friends and Family Week here at Alpha.  Invite those friends, family, co-workers, whomever and show them why you love Alpha so much.  ALL classes are Free and open to everybody with or without CF experience.  As always our referral program will get you $50 off your membership as well as a $50 credit for the referred member.  Let’s grow the Alpha community!

CrossFit:

Warm Up:
4oom Jog
3rds
10 Kips/Kipping Practice
2/2 Knee Hug Lunge Step Vert Flex/Ext
10 Pillar with arm reach
10 Goblet Squat (Build)

Strength: 10min Alternating EMOM
Even: 5 Feet Elevated Ring Rows
Odd: 4/4 Weighted Lunges

WOD:
“Holy Squat”
4min AMRAP
21 Calorie Row/Bike
21 T2B
21 Front Squat (95/65)
Rest 3min
4min AMRAP
15 Calorie Row/Bike
15 T2B
15 Front Squat (115/85)
Rest 3min
4min AMRAP
9 Calorie Row/Bike
9 T2B
9 Front Squat (135/95)

BodyFit: 226

Warm Up:
500m Row (Easy)
3rds
5/5 Knee Hug Lunge Step
10 Kips / Kipping Practice
15 KBS – American (Build)

WOD:
For Time
1000m Row
3rds
10 T2B
10/10 Walking Lunge
500m Row
2rds
10 T2B
10/10 Walking Lunge
250m Row
10 T2B
10/10 Walking Lunge

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April 10, 2018

This coming weekend a handful of Alpha members will be traveling to Baltimore to compete in the MAAC – a regional CF competition.  If you see DJ, Gretchen (G$), Joe (OG) or Matt (Mouse) at the gym wish them luck.  We’ll be cheering from Pittsburgh!

CrossFit: 

Warm Up:

Strength:
All Levels: 10min Alternating EMOM
Even: 8 Dips
Odd: 5/5 Single Leg RDL

WOD:
“Stop and Go”
10min EMOM
5 Snatch (95/65)
5 Box Jumps (24/20)

BodyFit: 211

Warm Up:
500m Row – Easy pace
3rds
10 Scap Depressions
10 Elevated Pushups
10 Squats
:10 Superman + :10 Iron Man

WOD:
3rds
500m Row
40 Air Squats
30 Situps
20 Pushups
10 Pullups

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April 7, 2017

Best of Luck to DJ, Gabi and DP as they travel to Baltimore today to compete in the MAAC (Mid Atlantic Affiliate Competition).  Good luck guys we’ll be cheering from Pittsburgh!

Warm Up:
4rds
:30 Deadbug
8 BB RDL (Build)
8 BB Bent Over Row (Build)
3 Athletic Burpees

Strength:
Deadlift
Level 1: 1 x 5 (+10)
Level 2: 3 x 5 @ 80%

WOD:
“Friyay”
500m Row
40 Box Jump (24/20)
30 KBS – Russian (72/53)
20 Burpees
10 Squat Cleans (115/85)

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March 28, 2017

CrossFit:

Warm Up:
3rds
10 Kips/Kipping Practice
PA Clean Warmup
15 KBS – American (Moderate)

Strength:
Push Press
Level 1: 3 x 5 (+5)
Level 2: Heavy 4 then 1 @ 80% for max reps

WOD:
“Venti”
For Time
1000m Row
80 Plate Touches (35/25)
60 Lateral Hops
40 Pullups
20 Power Cleans (135/95)

BodyFit: 093

Warm Up:
Heat your meat

WOD:
1000m Row
80 Plate Touches
750m Row
60 Situps
500m Row
40 Pullups
250m Row
20 Burpees

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February 7, 2017

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 and will take a few hours – adult soda pops are welcome and you can enjoy watching me suffer while you’re at it:)  See me with any questions.

CrossFit: 

Warm Up:
PA Clean Warmup x 2
3rds
3-position clean (Build)
3 BTN Split Jerks (Build)
BTN – Behind the neck

Strength:
Clean and Jerk
Level 1: Technique
Level 2: Heavy 2

WOD:
Open 13.4
7min AMRAP
3,6,9,12…
Clean and Jerk (135/95)
T2B

BodyFit: 079

Warm Up:
Chili Up!
*Focus on shoulders*

Trunk:
2rds
3-way Pillar Series (:30/:15)
10 Hanging Strict Leg/Knee Raises

WOD:
For Time
Row 500m
50 Pullups
Row 500m
50 HRPU
Row 500m
50 Situps
Row 500m
50 Air Squats