Posts Tagged ‘Back Squat’
January 23, 2017
Update: This coming Friday we’re hosting Rising Six CrossFit for a joint gym workout. Â The event will begin at 6:30pm and go until we’re done. Â We will pick up teams and then hit a few WODs. Â This is meant to be a fun event, very similar to Friday Night Lights during the Open, and will…
Read MoreJanuary 16, 2017
This Saturday is the beginning of the Whole Life Challenge. Â We’ve done this a few times last year and have set up an Alpha team again. Â This challenge is a great opportunity to bring awareness to lifestyle habits that contribute to an overall fitness. Â Consider joining us it will help you develop better habits that…
Read MoreJanuary 9, 2017
Remember this coming Friday is the going away happy hour for DP, Chops and Gibs at Zone 28 in Harmarville. Â We hope you can make it to send them off in proper Alpha fashion! Warm Up: Squat Prep Then 3rds 5 Partner Assisted Pullups 10 Goblet Squats (AHAP) 3 Athletic Burpees Strength: Back Squat Level…
Read MoreJanuary 2, 2017
Happy New Year! Â I hope everybody had the opportunity to ring in the new year with loved ones and is ready to rock 2017! Â Let’s get our minds right and set ourselves up for success starting now. Warm Up: Squat Prep Then 4rds 20 Double Unders 10 Scap Retractions 8 Pause Goblet Squats (:03) Strength:…
Read MoreDecember 19, 2016
I wanted to thank everybody that came out and celebrated another year of Alpha Athletics this past weekend at our annual Christmas party this past Saturday. Â Congrats to the Alpha Award winners you were all deserving. Â We’re so proud of what Alpha has become and that is a direct reflection of our coaches and members,…
Read MoreDecember 5, 2016
Warm Up: Squat Prep Then 3rds 10 Glute Bridges :30 Goblet Squat Hold 5 Strict Pullups 5 BB Back Squat (Build) Strength: Back Squat Level 1: 3 x 5 (+5) Level 2: Clusters @ 3RM x 3 *Cluster – 1rep every :30 x 3* WOD: “Holiday Season” 21-18-15-12-9-6-3 Wall Ball (20/14) Situps
Read MoreNovember 21, 2016
I want to thank everybody who was able to attend our the Alpha Friendsgiving on Saturday night. Â We’re thankful for each and every one of you and hope you enjoyed the evening, I know we did. Thanksgiving week schedule: M-W – Regular schedule Thanksgiving – 9am only Friday – Open Gym 10-2 Saturday – Regular…
Read MoreNovember 14, 2016
Thank you to all of the Alphaholics who came in Saturday and supported our Wades Army event. Â We’re happy to be a part of Wades Army each of the past 4 years and will continue as long as necessary. Â As of right now we currently sit 7th out of 20 gyms with just over $2,000…
Read MoreNovember 7, 2016
Lots of stuff coming this weekend. Â Friday November 11th is the monthly Happy Hour this month at Ordinary Joe’s in Aspinwall. Â Saturday November 12th is the Wades Army event at Alpha. Â There will be no group classes but will be multiple workouts to choose from. Â We are raising money for Wades Army in support of…
Read MoreOctober 31, 2016
Happy Halloween! Warm Up: Squat Prep 3rds 15 KBS 10 Strict Pullups 5 Back Squat (Build) Strength: Back Squat Level 1: 3 x 5 (+5) Level 2: 3RM – This is a test, go get a PR! WOD: “Tootsie Roll” 21-15-9 OHS (115/95) KBS – American (AHAP)
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