October 30, 2018

By Alpha Athletics Crossfit 412 | October 29, 2018

CrossFit: Warm Up: 5min Double Under Practice 3rds 5 Burpee Walkups 5 Box Jumps (AHighAP) 5 Hang Cleans (Build) 5 Strict Press Strength: Strict Press Level 1: 3 x 5 (+5) Level 2: 5 x 3 (Build) WOD: “Price Match” For Time 50 Hang Power Clean (135/95) 50 Burpee Over Bar 150 Double Unders (Lateral…

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August 7, 2018

By Alpha Athletics Crossfit 412 | August 6, 2018

CrossFit:  Warm Up: 3rds :20 Nose2Wall HS Hold 8/8 Bottoms Up KB Press 10 Plate Touches (Build) 10 DB Shrugs (AHAP) Strength: 15min Clock 4 x 6 Strict HSPU Fastest 50m Farmers Carry (3-4 reps) WOD: “Yuengs” 5rds 2min AMRAP 250m Run 5 Burpee Over Bar MR Ball Slams 1min Rest BodyFit: 243 Warm Up:…

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July 2, 2018

By Alpha Athletics Crossfit 412 | July 1, 2018

Holiday Schedule Update: Wednesday July 4th we will only be holding 1 class at 9am in the morning.  The class will be upcapped so if you would like to participate in the team workout that is the time.  The gym will be open from 9am – 11am (approximately) so if you would like to get…

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June 19, 2018

By Alpha Athletics Crossfit 412 | June 18, 2018

CrossFit: Warm Up: PVC Positions 3rds PA Snatch Warmup (3-4-5) 5 Burpee Walkups 5 Box Jumps (Build) Overhead Mobility Strength: Hang Snatch Level 1: Technique Level 2: 5 x 3 (Build) WOD: “Victory” 10min AMRAP 2,4,6…. Hang Snatch (95/65) OHS Burpee Over Bar BodyFit: 229 Warm Up: Get Your Chili Warm 3rds 8 Strict No…

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March 8, 2018

By Alpha Athletics Crossfit 412 | March 7, 2018

CrossFit:  Warm Up: PA Clean Warmup x 2 *Hip Mobility* 3rds 2/2 Leg Cradle Lunge Step Vert. Flex/Ext 7 Strict No Jump Burpees 3-position Squat Clean (Build) Strength: 5rds – All Levels Weighted Lunges – 4/4 Weighted Pushups – 8 WOD: “Restraint” 10 – 1 – Squat Cleans (135/95) 1 – 10 – Bupree Over…

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September 19, 2017

By Tony Fusaro | September 18, 2017

CrossFit:  Warm Up: Shoulder DROM & Scap Drills 2rds 5/5 Knee Hug Lunge Step 10 EB BTN Press 10 Tuck Jumps Skill: Split Jerk Footwork Strength: Split Jerk Level 1: Technique Level 2: 5 x 2 (Build) WOD: 10rds every :30 a) 2 Split Jerk @ 75% b) 10/10 Lateral Hops BodyFit: 140 Warm Up:…

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June 23, 2017

By Tony Fusaro | June 22, 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.  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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January 23, 2017

By Tony Fusaro | January 22, 2017

Update: This coming Friday we’re hosting Rising Six CrossFit for a joint gym workout.  The event will begin at 6:30pm and go until we’re done.  We will pick up teams and then hit a few WODs.  This is meant to be a fun event, very similar to Friday Night Lights during the Open, and will…

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January 18, 2017

By Tony Fusaro | January 17, 2017

Warm Up: 8min WAMRAP 10 Face Pulls 10/10 Step Lunges 5/5 Dynamic Pushups Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 4 x 4 (Add weight) WOD: “Hump Day” 12min AMRAP 5/5 Front Rack Lunges (115/85) 10 Bupree Over Bar 10 Pullups

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January 4, 2017

By Tony Fusaro | January 3, 2017

Warm Up: PA Clean Warmup x 3 3-position Squat Clean x 4 (Build) *Focus on pulling under bar Strength: Hang Squat Clean Level 1: Technique Level 2: Heavy 3 *Goal is to improve on pulling under the bar and be more comfortable in the bottom position WOD: “Good Vibrations” *Courtesy of CFNE 5rds – Max…

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