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November 28, 2018

Warmup:
Shoulder DROM
3rds
10/10 Strict Bottoms Up KB Press
10 Kips / Kipping Practice
4 Broad Jumps
6 Pause Push Press (Build)
*:02 pause at bottom of dip*

Strength: Strict Press
Level 1: 3×5 (+5)
Level 2: 5×2 (Build)

WOD:
“Clothesline”
Courtesy of CFNE
12 min AMRAP
2,4,6…
Push Press (115/85)
T2B
Box Jump

 

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November 9, 2018

Reminder: NO classes tomorrow in lieu of Wades Army.  Heats for Wades Army will be based on first come, first serve.  First heat at 9am.  Wear your Wades Army uiform or we will be collecting $20 at the door for the Alpha Athletics donation in support of Neuroblastoma.  Hope to see you all tomorrow morning!

Warm Up:
3rds
1:00 Deadbug
8 BB Good Mornings (Build)
8 BB Bent Over Row
3 Burpee Walkups
5 Deadlifts (Build)

Strength: Deadlift
Level 1: 1 x 5 (+10)
Level 2: 3 x 3 (Straight)
*weight from 10.31.18*

Choose Your Own Adventure:
WOD:
8min AMRAP
2,4,6…
Burpees
10 Cals AB

Flex:
4 x Superset
4 DB Bench (Heavy)
8 DB Shrugs (Heavy)
Then
Accumulate 50 Evil Wheels

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November 7, 2018

Wades Army this Saturday at 9am.  Let’s see our own Alpha Army in support of this great cause.  Wear your official uniform or $20 donation at the door.

Warm Up:
3rds
PA Snatch Warmup (3-4-5)
Overhead Mobility
Then
BB Complex – 1 Pullunder + 2 OHS x 3 (Build)

Strength: Hang Squat Snatch
*15min clock*
All Levels: Sets of 3 building

Partner WOD: “Lock and Key”
12min AMRAP
12 S2OH (95/65)
12 Cleans
12 G2OH
*Each round boys add 20#, girls add 10#*

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September 25, 2018

CrossFit:

Warm Up:
2rds
PA Clean Warmup
Pillar Series
6 Box Jumps (AHighAP)

Strength: Hang Power Clean
Level 1: Technique
Level 2: Heavy 3

WOD: “DT”
5rds
12 Deadlifts (155/105)
9 Hang Power Clean
6 Push Jerk

Cooldown: Lumbar and Biceps stretch

BodyFit: 257

Warm Up:
Ankle Circuit
Squat Prep
8min WAMRAP
10 Air Squats
5 Strict No Jump Burpees
10 KBS (Build to working weight)

Partner WOD:
30min AMRAP
50 Wall Balls (20/14)
50 Double Unders (3:1)
50 KBS – American (53/35)
50 Cals AB
50 Burpees
50 Double Unders
*Partners rotate every min*

 

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July 27, 2018

Warm Up:
3 x Deadbugs 1:00 on / 1:00 off
Then
3rds
8 BB Good Mornings (Build)
8 Bent Over BB Rows
5 Box Jumps (AHighAP)
5 Deadlifts

Strength: Deadlift
Level 1: 1 x 5 (+10)
Level 2: 3 x 2 (Build)
*Goal is 100%+ of 3RM*

Choose Your Own Adventure
WOD:
7min AMRAP
7 Box Jump (24/20)
7 Burpees
7 Power Cleans (115/85)
*Compare 7.28.14*
Flex Sesh:
4rds
12 DB Shrugs (Build)
MR Banded Straight Arm Pushdowns
Then
Buddy Curls

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July 11,2018

Don’t forget Alpha Happy Hour this Friday July 13 at Leaning Cask in Springdale.

Warm Up:
Shoulder DROM
Split Jerk Footwork
3rds
10 Scap Progression
PA Clean Warmup (Build)
Rack / Overhead Mobility

Strength: Clean and Jerk
Level 1: Technique
Level 2: 4 x 3 (Build)

Partner WOD:
“Dora and Boots”
14min AMRAP
10 Cal AB
8 Pullups
6 Cleans (135/95)
*Every minute partners rotate – 1:00 on / 1:00 off*

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June 15, 2018

Schedule Note: Please remember we will not have evening classes today.  There is no cap on our 6am and 12pm class to accommodate anybody interested in getting a workout in.  If you’re unable to make it in today hopefully we’ll see you tomorrow at the competition.  Event is from 9 – 2 and then we’ll be hanging out here afterwards, all are welcome.

Warm Up:
Get Your Chili Warm (3-5min)
3rds
10 Kips / Kipping Practice
4 Broad Jumps
10 Push Press (Build)

Trunk:
3rds
10/10 MB 2 Toes
10/10 Standing Teapots

Partner WOD:
“Danny”
20min AMRAP
30 Box Jumps (24/20)
20 Push Press (115/85)
30 Pullups

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April 27, 2018

Tomorrow begins our Alpha Spring Cleaning Challenge and there’s still room to join us on the journey.  Grab a friend and be at Alpha at 10am to kickstart building the foundation of healthy habits moving forward.  Hope to see you there!

Warm Up:
3rds
:20 HS Hold – 4 :05 hold w/ :03 eccentric
PA Clean Warmup (Build)
20 Double Unders / Practice
Then
3-position squat clean (Build) x 3

Strength: Clean
Level 1: Technique
Level 2: Heavy 3

WOD:
“Triples”
12min AMRAP
6 Strict HSPU
9 Deadlift (225/155)
30 Double Unders (3:1)

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April 13, 2018

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:
Push Press
Level 1: 3 x 5 (+5)
Level 2: 3RM

WOD:
“Is This a Joke”
12min AMRAP
200m Run
6/6 Renegade Rows
12 Box Jump Overs