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October 5, 2018

Event Reminder: Alpha Happy Hour tonight at Strange Roots brewery in Millvale.  Festivities begin when you get there. Hope to see you tonight!

Warm Up:
3rds
10 Banded Pullaparts
8 Depth Pushups / True Pushups
4 Athletic Burpees
:10 AB Sprint

Strength: Bench Press
Level 1: 3 x 5 (+5)
Level 2: 4 x 2 (Build)
*Heavier than 9.21*

Choose Your Own Adventure:

Partner WOD:
For Time – Total Work
75 Cals AB
75 Burpees
*Both partners can work at the same time*

Flex:
4x
8 Bicep Curl to Arnold Press
8/8 Single Arm DB Row
Finisher: 50 Straight Leg Lifts

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September 21, 2018

Schedule Reminder: Tomorrow morning Free Community WOD at 9:30am for any and all interested in giving Alpha and/or CrossFit a try.  Bring your friends, family, co-workers, etc. who have been asking you why you look so good.  Both classes are open to Alpha members but 8:30am class is for members only.

Warm Up:
3rds
10 Banded Pullaparts
:15 Hollow & Arch Holds
10 Kips /Kipping Practice

Strength: Bench Press
Level 1: 3 x 5 (+5)
Level 2: 3 x3 (Straight)
*Heavier than 8.14.18*

WOD: “Remix”
Workout performed using tabata intervals
5rds
T2B
Box Jumps (24/20)
Pullups
Cals AB
Rest 1min

Cool Down: 5min

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September 14, 2018

Alpha Alert: Tomorrow (Saturday September 15th) Alpha Athletics will have a team in a local charity softball tournament and our 1st game will be 10am.  If you would like to see amazing displays of athleticism in support of a good cause I’d suggest you make your way to Blawnox Community Park Saturday morning and take in th spectacle.  See myself of Double J with any questions.

Warm Up:
8min WAMRAP
10 Banded Pullaparts
10 True Pushups
10/10 MB2T
:10 AB Sprint

Strength: Bench Press
Level 1: 3 x 5 (+5)
Level 2: 3 x 5 (Straight)
*90% of 3RM*

Choose Your Own Adventure:

WOD:
100 Cals AB
*1:00 on / 1:00 off*

Flex Sesh:
4rds – Circuit style
8/8 Hammer Curls
16 Straight Arm Pushdowns
8 Evil Wheels

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August 17, 2018

Schedule Reminder: No morning classes due to 2nd Annual Alpha Decathlon beginning at 9am.  Alpha 5 year Anniversary Party to follow Decathlon, families and friends welcome.

Warm Up:
3rds
10 Banded Pullaparts
7 Strict No Jump Burpees
4 Broad Jumps
7 Depth Pushups *Scale to True Pushup*

Strength: Bench Press
Level 1: 3 x 5 (+5)
Level 2: 5 x 2 (Build)

Choose Your Own Adventure:

WOD:
For Time
100 Box Jumps
*Top of every min 7 burpees*
*7min cap*

Flex Sesh:
3rds
10 each Shoulder Superset (Rear Delt Flys – Front Raises – Side Raises)
8/8 Single Arm DB Row (Heavy)

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August 10, 2018

Don’t forget Alpha Decathlon next Saturday August 18th followed by Alpha 5 year Anniversary Party.  A fun filled day at Alpha for the whole family, hope to see you all there!

Warm Up:
3rds
10 Banded Pullaparts
10 True Pushups
10 Air Squats
100m Jog

Strength: Bench Press
Level 1: 3 x 5 (+5)
Level 2: Heavy 3 then MR @ 80%

Partner WOD:
“Sandy”
20min AMRAP
1rd “Cindy” (5 Pullups, 10 Pushups, 15 Air Squats)
100m SB Run
*Partner 1 completes 1rd of Cindy while Partner 2 run 100m with SB*

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August 1, 2018

Today marks the beginning of the CrossFit Games.  If you want to see some freakish human beings doing CrossFit be sure to tune online at https://games.crossfit.com/ and appreciate how crazy they really are.

Warm Up:
3rds
Spidermans
10 Banded Pullaparts
:40 Plank with pushup
4 Broad Jumps
5 Strict No Jump Burpees

Strength: Bench Press
Level 1: 3 x 5 (+5)
Level 2: Heavy 5 then MR @ 80%

WOD:
“Win by 2”
6rds
7 Bupree Box Jump
14 KBS – Russian (AHAP)
21 Mountain Climbers

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July 5, 2018

CrossFit: 

Warm Up:
8min WAMRAP
10 Banded Pullaparts
5 Strict No Jump Burpees
10 KBS – American (Build)
5 Strict Chin Ups

Strength: Bench Press
Level 1: 3 x 5 (+5)
Level 2: 4 x 7 (Build)

WOD:
16min EMOM
Min 1: 50 Odd Object Carry
Min 2: 40ft Burpee Broad Jump
Min 3: 10/7 Cal AB
Min 4: 5/5 DB Clean and Press

BodyFit: 234

Warm Up:
3rds
8/8 Bottoms Up KB Press
10 Plate Touches (Build)
4 Broad Jumps
:45 Plank

WOD:
For Time
1000m Row/50 Cal AB
2rds
10/10 DB Snatch (50/35)
20 Box Jump
400m Run
2rds
10/10 DB Clean and Press (50/35)
20 Ball Slams
1000 Row/50 Cal AB
*Must alternate Row and AB