July 14, 2017

By Tony Fusaro | July 13, 2017

Reminder: Tomorrow is the Alpha Pirate Tailgate.  We hope you’re able to join us for the tailgate and/or the Pirate game.  Will be fun to spend sometime outside of the gym.  All are welcome! $10 per adult for the tailgate and jokes. Warmup: 3rds 10 Face Pulls 10 Strict Burpees 100m Run Strength: Bench Press…

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June 30, 2017

By Tony Fusaro | June 29, 2017

Warmup: 800m Run 3rds 10 Banded Pullaparts 10 True Pushups 10 KBS – American (AHAP) Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: Heavy 5 1 @ 80 % Max Reps WOD: 12 min EMOM Min 1: 10 Ball Slams Max burpees Min 2: Rest

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June 6, 2017

By Tony Fusaro | June 5, 2017

Alpha members: BodyFit and CrossFit will coincide for Friends & Family week to simplify things for the coaches.  We will be back to regular schedule next week. Warm Up: 4rds 3 Hands only Inchworms 10 Elevated Pushups 20 Jumping Jacks Skill: Rowing Partner WOD: “Derek and Hansel” 250m Row 20-1 Burpees *Partners alternate rounds

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May 17, 2017

By Tony Fusaro | May 16, 2017

CrossFit: Warm Up: Overhead Mobility PA Clean Warmup Split Jerk Footwork Barbell Complex Strength: Clean and Jerks Level 1: Heavy 3 /  Technique Level 2: 4 x 2 (Build) WOD: “Surfer on Acid” 3 Rounds 400m Run 21 Burpees *Courtesy of CFNE Hump Day Pump: Front Squat 3 x 3 (Build) Strict Press 3 x…

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May 12, 2017

By Tony Fusaro | May 11, 2017

Reminder: Happy Hour tonight Patron in the Fox Chapel Plaza.  Happy Hour starts when you get there and ends when Doug says it ends!  Don’t forget the best tortilla chips in the area. Warm Up: 8min WAMRAP 10 Banded Pullaparts 10 Kips/Kipping Practice 10 True Pushups 100m Jog Strength: DB Bench Press All Levels: 5…

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May 11, 2017

By Tony Fusaro | May 10, 2017

Happy Hour Tomorrow Patron in the Fox Chapel Plaza.  Come enjoy the company of your fellow Alphaholics outside of the gym. CrossFit:  Warm Up: Overhead Mobility 2rds :20 Nose to Wall HS Hold PA Snatch Warmup 3-2-1 Hang Snatch (Build) 3-2-1 Full Snatch (Build) Strength: Snatch Level 1: Heavy 3 / Technique Level 2: 5…

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April 28, 2017

By Tony Fusaro | April 27, 2017

Warm Up: 3rds :40 Deadbug 15 Banded Good Mornings 10 Bent Over BB Row 10/10 Jewetts Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 5 x 3 (Build) *Goal should be around 90% of 1RM Choose Your Own Adventure: Option A: 50 Calorie Bike 50 Buprees 50 Ball Slams *Movements can be done…

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April 24, 2017

By Tony Fusaro | April 24, 2017

CrossFit: Warm Up: Shoulder DROM 3rds 25 Double Unders/Practice Child’s Pose Progression 10 EB BTN Press 5 Push Jerk (Build) Skill: Split Jerk Footwork Strength: Split Jerk Level 1: Heavy 3 Level 2:  5 x 2 (Straight) *Goal weight is same as 4.19.17 WOD: “Falcon” 5rds 10 Single Arm DB Press  – Right (AHAP) 20…

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April 20, 2017

By Tony Fusaro | April 19, 2017

CrossFit: Warm Up: 3rds 10 Scap Depressions 10 Goblet Squats 10 Push Press (Build) 100m Run Strength: Strict Pullups All Levels: 3 x Max Reps Partner WOD: “Holbrook” 20rds 5 Thrusters (115/85) 10 Pullups 100m Row *Partners alternate rounds BodyFit: 100 Warm Up: Heat Your Meat WOD: 100 Double Unders (3:1) 80 KBS – Russian…

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April 13, 2017

By Tony Fusaro | April 12, 2017

Don’t forget tomorrow Alpha Happy Hour at Pub 333 in Oakmont. CrossFit: Warm Up: Chubbs Sequence 3rds 2/2 Leg Cradle Lunge Step w/ vert flex/ext :10 Table top hold 10 True Pushups Skill: https://www.youtube.com/watch?v=BZHdEWVLiag Strength: Pistol Progression & Dip Progression All Levels: 4 x 6-8 reps WOD: “Wheeler and Ronnie” 12rds 5/5 Weighted Lunge 10…

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