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…

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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!…

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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…

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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

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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.  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.  Meet up…

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Reminder: Friday 6:30pm joint workout with Rising Six CF.  Come workout or just hang out and meet other members of the Pittsburgh CF community.  WODs will accommodate all levels and evening is meant to be fun and relaxed.  See coaches with any questions. CrossFit: Squat Prep 3rds 10 Strict Pullups :30 Pillar 6 BB Back…

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