Posts Tagged ‘Back Squat’
July 9, 2018
This Friday Happy Hour at Leaning Cask in Springdale. They’re a micro brewery, dog friendly, and supported our Weights for Wayne Event – seems like a match made in heaven. I’ll be there by 7pm but feel free to start earlier. They’re will be a food truck on hand for goodies. Warm Up: Squat Prep…
Read MoreJuly 2, 2018
Holiday Schedule Update: Wednesday July 4th we will only be holding 1 class at 9am in the morning. The class will be upcapped so if you would like to participate in the team workout that is the time. The gym will be open from 9am – 11am (approximately) so if you would like to get…
Read MoreJune 25, 2018
Warm Up: Squat Prep 3rds 10 Scap Progression :10 Hollow & Arch Hold 10 KBS – American (Build) 5 Back Squat (Build) Strength: Back Squat Level 1: 3 x 5 (+5) Level 2: 5 x 5 (Straight) *Heaviest weight from 6.11.18* WOD: “American Way” 50 Thrusters (45/35) 40 Pullups 30 KBS – American (53/35) 20…
Read MoreJune 18, 2018
Thank You to all the participants, volunteers, donors, etc. who helped make Weights for Wayne a huge success! We raised $2000 in support of pancreatic cancer and had a blast doing it. A big shout out to DJ and JC for doing such a great job organizing and preparing Alpha to be on point yesterday,…
Read MoreJune 11, 2018
THANK YOU to all of you for making Friends and Family week such a huge success! We were packed all week and as usual you all were patient, welcoming, nice and supportive. I can’t express our appreciative I am of our Alpha community. This coming Saturday is our Weights for Wayne event at the gym. …
Read MoreApril 30, 2018
This coming Sunday Alpha will have 2 teams competing in the Pittsburgh Marathon Relay. We will keep you all updated on details as they become more clear. If you’re planning on going down or would like to we’ll let you know where we plan on congregating after the race for some celebratory drinks. Warm Up:…
Read MoreFebruary 19, 2018
Don’t forget this coming Friday evening will be the first Friday Night Lights for the 2018 Alpha Open. The Alpha Open is how we participate in the worldwide CF Open that begins this Thurs. We will be talking a lot this coming week about how and why you should consider participating but just know it…
Read MoreFebruary 12, 2018
Warmup: Squat Prep 3rds 10 Kips/Kippin Practice 5 Box Jumps (30/24) 10 EB OHS 5 :03 Pause Squats (Build) Strength: Back Squat Level 1: 3×5 (+5) Level 2: 3 Clusters 1 Cluster – 1 rep with :15 – :30 – 3- 5min rest WOD: “All that Jazz” 20 OHS (135/95) 40 T2B 60 Box Jump…
Read MoreJanuary 22, 2018
Warm Up: Squat Prep 3rds 10 Face Pulls :25 Goblet Squat Hold (Build) 10 KBS – American 5 Back Squat (Build) Strength: Back Squat Level 1: 3 x 5 (+5) Level 2: 4 x 3 every 3min *Add weight from 1.15.18* WOD: “A Bunch of Jags” 10min AMRAP 30 Wall Balls 15 KBS – Russian…
Read MoreJanuary 2, 2018
I hope everybody enjoyed the holidays but now it’s time to get back to work. Time to focus and take steps towards our 2018 goals. Thank You to everybody who joined us last Friday for the Alpha Holiday Party at Pub 333. It’s always fun to spend time outside of the gym with your fellow…
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