May 26, 2017

A room with black chairs and white walls.

Memorial Day Murph this coming Monday.  We will be running heats at 9, 9:30 and 10am.  Join any of those heats then stay afterwards and hang out with your fellow Alphaholics  and enjoy the holiday. Warm Up: 3rds :45 Deadbug 10/10 Jewitts 15 Banded Good Mornings 8 Bent Over BB Row Strength: Deadlift Level 1:…

Read More

April 19, 2017

Here's an alt tag for the image: Chuck Norris birthday meme, American flag.

Warm Up: 3rds Barbell Complex 4 Athletic Burpees Strength: Push Press Level 1: 3 x 5 (+5) Level 2: 5 x 1 (Build) WOD: “Cricket” 10 Clean and Jerk (135/95) 20 Cal AD 10 Clean and Jerk (135/95)

Read More

April 13, 2017

A logo for the crossfit 4 0 5 gym.

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…

Read More

April 3, 2017

A man running on the street wearing sunglasses.

CrossFit:  Warm Up: Chubbs Sequence Then 8min 20 Double Unders/Practice 5/5 Pillar with arm reach 10/10 Single Arm KB Press Scap Activation Drill Strength: Push Press Level 1: 3 x 5 (+5) Level 2: Heavy 4 then 1 @ 80% for max reps WOD: “Standard” 10min AMRAP 10 DB Cleans (AHAP) 20 Situps 30 Double…

Read More

February 8, 2017

A pair of shoes sitting on the ground in an indoor gym.

Warm Up: 4rds 10 Face Pulls 15 Elevated Pushups 10 Shoot Throughs Strength: Floor Press Level 1: 3 x 5 (+5) Level 2: 5 x 2 (Build) WOD: “Manning” 6rds 12 Cal AD 12 Burpee to plate Rest :90 Shoot Throughs are new to us so here is a quick video to give you an…

Read More

December 16, 2016

A group of people standing around in a room.

Don’t forget this Saturday December 17th is the Alpha Christmas Party at the Walnut Grill in the Waterworks.  Festivities will begin at 7:30 and they’re will be complimentary light appetizers available to set a base for the beverages to be consumed. Warm Up: 4rds 10 Facepulls 8 Chinups 10 Dynamic Pushups / True Pushups Strength:…

Read More

November 15, 2016

Two men holding hands in a gym.

https://www.youtube.com/watch?v=9bZkp7q19f0   CrossFit: Warm Up: 5min Row/Bike – Calories 3rds 10 Kips/Kipping Practice 10 Banded Pullaparts 10 True Pushups Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 4 x 5 (Straight) *Add weight from 11.3.16 WOD: “Gangnam Style” 8rds each T2B Meter Row Burpees Calories AD/AB *Tabata style format – :20 work…

Read More