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…

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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…

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Warm Up: 1:00 on / 1:00 off – Deadbugs x 3 3rds 8 KB Good Mornings 8 Australian Pullups 5 Deadlifts (Build) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 3 x 5 (Build) Choose Your Own Adventure: WOD: 500-400-300-200-200m Row *Between rows 10 burpees* **10min cap** Flex: 4 x 8 DB Pullovers…

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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**

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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…

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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:…

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Warm Up: Rack Mobility PA Clean Warmup x 2 3 position clean x 4 (Build) Strength: Clean Level 1: Technique Level 2: 5 x 2 (Build) *Focus is pull under and catch WOD: “Special J” 10-8-6-4-2 Power Clean (135/95) B.O.B 100m-200m-300m-400m-500m Shuttle Run

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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…

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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:…

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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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