Posts Tagged ‘backsquat’
December 3, 2018
Warmup: Squat Prep 3rds 2/2 Knee Lunge Step Vert Flex Ext 10 KB High Pull (AHAP) 10 Ring Rows 5 Back Squat (Build) Strength: Back Squat Level 1: 3×5 (+5) Level 2: Cluster 3 x 1 x 3 / :15, :30, :45 WOD: “Santa’s Sacks” 10min AMRAP 10 DB Hang Cleans (50/35) 10/10 Split Squat…
Read MoreJanuary 15, 2018
Congratulations to Waves who competed in Miami alongside top athletes in the CrossFit community. Her team finished top 20 in their division – Keep up the hard work Waves, we love watching you continue to make us proud! This Friday join us at Alpha Happy Hour at Walnut Grill; 7pm; Friends are welcome to come!…
Read MoreJanuary 8, 2018
CrossFit Warmup Squat Prep 3rds 8 Strict Pullups 5/5 Strict Mountain Climbers :25 Goblet Squat Hold 5 Back Squat (Build) Strength: Backsquat Level 1: 3 x 5 (+5) Level 2: 4 x 5 (Straight) *Every 3 min **Goal is more weight than 1.2.18** WOD: “Newspaper Route” 4 Rounds 15 Wallballs Max Rep Calorie Assault Bike…
Read MoreDecember 4, 2017
CrossFit Warmup: Chubbs/Squat Prep 3rd 2/2 Knee Hug Lunge Step Vertical Flex/Ext 10 Scap Depressions :25 Goblet Squat Hold (AHAP) 5 Back Squat (Build) Strength: BackSquat Level 1: 3×5 (+5) Level 2: 3×4 (Straight) *From 10/31/2017 WOD: “Treaty” 6 Rounds 5/5 DB Snatch (55/40) 5/5 DB Lunge 9:30 AM BodyFit Canceled 12/04/2017
Read MoreJune 23, 2017
Alpha Reminders: NO 10am class tomorrow so that we can travel to CF Mt. Lebanon to cheer on DJ and Mouse in the Legends of Lebo competition. Â We’ll be carpooling if anybody is interested. Saturday night Alpha Happy Hour at the Fox Chapel Yacht Club with everybody’s favorite disco cover band Dancing Queen. Â Meet up…
Read MoreJanuary 30, 2017
Reminder: Friday 6:30pm joint workout with Rising Six CF. Â Come workout or just hang out and meet other members of the Pittsburgh CF community. Â WODs will accommodate all levels and evening is meant to be fun and relaxed. Â See coaches with any questions. CrossFit: Squat Prep 3rds 10 Strict Pullups :30 Pillar 6 BB Back…
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