Posts Tagged ‘Box Jumps’
April 10, 2018
This coming weekend a handful of Alpha members will be traveling to Baltimore to compete in the MAAC – a regional CF competition. If you see DJ, Gretchen (G$), Joe (OG) or Matt (Mouse) at the gym wish them luck. We’ll be cheering from Pittsburgh! CrossFit: Warm Up: Strength: All Levels: 10min Alternating EMOM Even:…
Read MoreApril 5, 2018
CrossFit: Warm Up: 3rds 10 Kips / Kipping Practice 10 Wall Drill 8/8 Single Arm Push Press 10 Plate Touches 8-6-4 – Push Press (Build) Strength: Push Press Level 1: 3 x 5 (+5) Level 2: 5 x 2 (Build) WOD: “Trip 8’s” 12min AMRAP 8 T2B 8 Ball Slams 8 Box Jumps BodyFit: 210…
Read MoreMarch 7, 2018
Warm Up: 3rds 1:00 Deadbug 10 Feet Elevated Ring Rows 5 Box Jumps (30/24) 5 Deadlifts (Build) Strength: Deadlift All Levels: 1 every :30 for 15min *90% of 2.21.18* WOD: “Ja Rule and Ashanti” 5rds 10 Pullups 15 Box Jumps 30 DB Snatch (15R / 15L) *Rotate every :30)
Read MoreFebruary 20, 2018
Friday Night Lights: Begins at 6pm this Friday Feb. 24th. Sign up on the whiteboard and enjoy the Alpha Open over the next 5 weeks with your fellow Alpha members. You won’t regret it. The WOD below is a little taste of the type of workouts you will see in the Open. See any of…
Read MoreFebruary 8, 2018
Don’t forget tomorrow Bros and Brews starting at 5:30pm followed by Saturdays are for the Girls on 10am Saturday morning. Both events are open to the public so bring a friend or family member and show why Alpha is awesome. Hope to see you all there! CrossFit: Warm Up: Before WB – 500m Row –…
Read MoreFebruary 5, 2018
Happy Post Superbowl Monday. Don’t forget this Friday @ 5:30pm Bros and Brews followed by Saturdays are for the Girls @ 10am. All are welcome so bring a friend and show them why you love Alpha so much. Hope to see you all there! Warm Up: Squat Prep 3rds 10 Scap Depressions 8 EB Press…
Read MoreFebruary 1, 2018
CrossFit:Â Warm Up: Ankle Circuit 3rds 30 Double Unders / Practice PA Clean Warmup (Build) 10 Kips/Kipping Practice 4 Broad Jumps :20 HS Hold Hero WOD: “Nutts” For time: 10 HSPU 15 Deadlift, (250#) 25 Box jumps, (30/24) 50 Pullups 100 Wallballs (20/14) 200 Double Unders (3:1) Run 400 meters with a 45lb plate BodyFit:…
Read MoreJanuary 19, 2018
Reminder: Tonight Alpha Happy Hour at the Walnut Grill in the Waterworks. Festivites begin around 7pm and continue until nobody is there. Hopefully you can make it and share a drink with your fellow Alpha member. Warm Up: Squat Prep 3rds 10 Scap Depressions w/pull 2/2 Knee Hug Lunge Step Vert Flex/Ext 4 Broad Jumps…
Read MoreDecember 26, 2017
I hope you all enjoyed the holiday with family and friends. Time to get back in the gym and work off those cookies. Be consistent this week and set yourself up for a successful 2018! *Workout will be the same for both CrossFit and BodyFit* Warm Up: Ankle Circuit 5min Double Under Practice 8min WAMRAP…
Read MoreDecember 18, 2017
Scheudule note: Regular schedule this week except NO 5:30pm class on Friday. We will be closed on Christmas, enjoy the holiday with loved ones. This week we’ll be testing some of our strength exercises. I want you go after PR’s – test yourself, get uncomfortable CrossFit: Warm Up: Chubbs Sequence 3rds :30 Goblet Squat Hold…
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