QuickFit Warm Up:2 Rounds1 Round of Cindy10 KBS (build) WOD: “Up the river. Down the river.”500m Run 40 Air Squats 30 KBS – Russian (50/35)20 HRPU 10 C2B Pull-ups20 HRPU 30 KBS – Russian 40 Air Squats 500m Run CrossFit Warm Up:3 Rounds10 Scapulas Progression10 DB Pull-overs10 Pushups6/6 Weighted Step-ups (build) Strength: Bench PressLevel 1:…

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QuickFit Warm Up:3min Get Your Chili WarmThen 3 rounds of Cindy WOD:800m Run/1000m Row/60/40 Cal AB 33 Burpees 800m Run/1000m Row/60/40 Cal AB 33 Air Squats 800m Run/1000m Row/60/40 Cal AB 33 Pullups *20min cap CrossFit Warm Up:Overhead/Rack Mobility3rds10 – 3 point drill EB PA Snatch Warmup8 Front Squat (Build)6 St. No Jump Burpees Strength:…

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CrossFit Warm Up:10min WAMRAP :30 Goblet Squat Hold 5/5 Reverse Lunge to High Knee10 Scap Progression 10/10 MB2T Strength:Superset4 x 5/5 Barbell Walking Lunge5 Strict Pull-ups WOD:10 Minute AMRAP5/5 KB Goblet Step-up4, 8, 12… T2B*Increase number of T2B by 4 reps each round BodyFit 337 Warm Up:8min WAMRAP 200m Run or 250m Row 10 Kips…

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CrossFit Warm Up:Overhead PrepSplit Jerk Footwork2rds250m Row 10 Knee Hug Walking Lunge5 High Box Jumps Pause Split Jerks – Build (:02 pause at catch) Strength: JerksLevel 1: TechniqueLevel 2: Heavy 2 WOD: “Banana Split”A – 5min x 1 Split Jerk Every 0:30B – Partner Row: 3000m*Partners rotate every 250m* BodyFit 319 Warm Up:Chili Warm –…

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CrossFit Warm Up:3rds10 Banded Pullaparts 10 True Pushups 5 Strict No Jump BurpeesBench Press Strength: Bench PressLevel 1: 3 x 5 (+5lbs)Level 2: 5 x 2 (Build)*Heavier than 4.19.2019* WOD: “Death by Burpees”Minute 1 – 1 BurpeeMinute 2 – 2 BurpeesMinute 3 – 3 Burpees…*Add one burpee every minute until reps cannot be completed in…

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*Schedule Reminder: Saturday 9:30am Free Community workout followed by Flow with Wheels – all are welcome!* CrossFit Warm Up:Shoulder DROM8min WAMRAP 10 Banded Pullaparts 5/5 Walking Lunges 10 True PushupsBench Press Strength: Bench PressLevel 1: 3 x 5 (+5lbs)Level 2: 4 x 6 (Build) WOD:For Completion – 20min clock 10/10 Getup SitupsShoulder Superset (Bent Over…

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CrossFit: Warm Up:Partner Mobility 3rdsPA Snatch Warmup (3-4-5)2/2 Knee Hug Lunge Step Vert Flex Ext25 Double Unders / Practice Strength: Squat SnatchAll Levels: Sets of 3*Focus on receiving bar at bottom of squat* WOD: For Time 30 Snatch (95/65)60 Situps 45/45 Walking Lunges 120 Double Unders (3:1) BodyFit: 283 Warm Up: Heat Your Meat6min WAMRAP10…

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CrossFit: Warm Up: 3rds 10 Banded Pullaparts 2/2 Leg Cradle Lunge Step Vert Flex/Ext 5/5 Getup Situps 10 True Pushups Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 5 x 5 (Straight) *Heaviest weight from 6.13.18* WOD: “Ants Marching” 10 – 1 – Front Rack Front/Back Lunges (75/55) 1 – 10 Rotational…

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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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CrossFit:  Warm Up: Accumulate 100 Double Unders 3rds :25 HS Hold / 3 :05 with :03 eccentric :15 KB Lunge Hold ( R & L) – Moderate 10 Scap depression with pull / 5 Strict Pullups 15 Air Squats Strength: 10min Alternating EMOM Even: 5 Strict HSPU Odd: 5/5 Weighted Lunge WOD: “Cindy” 20min AMRAP…

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