April 13, 2018

By Alpha Athletics Crossfit 412 | April 12, 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:…

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April 9, 2018

By Alpha Athletics Crossfit 412 | April 8, 2018

Warm Up: Squat Prep 3rds 10 Kips /Kipping Practice :40 Plank with pushup :10 Superfriend + 4 FS (Build) Rack Mobility Strength: Front Squat Level 1: 3 x 5 (+5) Level 2: 5 x 2 (Build) WOD: “The Grind” 9min AMRAP 3 Pullups 6 Pushups 9 Squats *All rounds must be UB*

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March 20, 2018

By Alpha Athletics Crossfit 412 | March 19, 2018

**Schedule Note – Alpha will be CLOSED Saturday March 24th for a clinic from Dr. Travis Jewitt.  There will be NO classes but we will post an at home WOD for those interested** CrossFit: Warm Up: 3rds 1o Plate Touches 8 Strict No Jump Burpees 6 Box Jumps 10-8-6 Push Press (Build) Strength: Push Press…

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February 26, 2018

By Alpha Athletics Crossfit 412 | February 25, 2018

Great turnout for our first FNL of the Alpha Open season!  Great energy, great support and smooth heats – just what we’re looking for each week.  If you were unable to perform 18.1 this weekend make sure you set up time sometime on Monday.  See you all this coming Friday! Warm Up: Squat Prep 3rds…

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August 25, 2017

By Tony Fusaro | August 24, 2017

Warm Up: 4rds :45 Deadbug 8 Strict Pulls 8 Kang Squats (Build) Strength: Deadlift All Levels: 1 rep every :30 for 10min *Use 95% of 5RM from 8.4 OR heavier than last week* Partner WOD: “The White Stripes” 15min AMRAP 20 Wall Balls (20/14) 10 Cal AB

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June 15, 2017

By Tony Fusaro | June 14, 2017

CrossFit: Warmup: 8min WAMRAP 10 Kips/Kipping Practice 4 :05 HS Hold :03 Eccentric 4 Broad Jumps Trunk: 3rds 3 way Pillar Series 10/10 MB2T Partner WOD: “Daniel” 20min  AMRAP 30 Box Jumps 20 DB Push Press (45/25) 30 Pullups *Work can be split any way BodyFit 113: Warmup: 8min WAMRAP 10 Kips/Kipping Practice :20 HS…

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June 7, 2017

By Tony Fusaro | June 6, 2017

Alpha Members: 6:30 strength class will be replaced with CrossFit this week to accommodate Friends & Family week.  The Hump Day Pump will return next week as a permanent class for the foreseeable future. Warm Up: 4rds 10 ML Press (Alternate arms each round) 15 KBS – American 15 MB Thrusters Strength: Current Alpha Members…

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May 3, 2017

By Tony Fusaro | May 2, 2017

Warm Up: 3rds 3 :05 HS Hold w/ :03 Eccentric 2/2 Leg Cradle Lunge Step w/ vert flex/ext 5 Push Press (Build) Skill: Split Jerk Footwork Strength: Split Jerk Level 1: Technique (Sets of 3) Level 2: 5 x 1 *Add weight from 4.25.17 WOD: “Horse Trader” 12min AMRAP 5 HSPU 5/5 Weighted Lunge 15…

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April 21, 2017

By Tony Fusaro | April 20, 2017

Warm Up: 8min WAMRAP 10 Banded Pullaparts 15 Elevated Pushups 10 EB Kang Squats https://www.youtube.com/watch?v=O4E_a6dcqo0 Strength: DB Bench Press All Levels: 4 x 6 (Straight) WOD: “Blooms” 3rds 4min AMRAP 400m Run Max Rep Deadlift (185/135) 1min AMRAP HRPU *Score is total reps of DL’s and HRPU’s

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March 27, 2017

By Tony Fusaro | March 26, 2017

Congrats to all of the Alphaholics who completed all 5 WODs for the 2017 CrossFit Open!  FNL was a fun way to bring the gym together and I hope you all enjoyed as much as I did.  It was great seeing people push themselves and hope that you carry that momentum into class moving forward.…

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