November 13, 2018

CrossFit:  Warm Up: 3rds 20 Double Unders / Practice :20 N2W HS Hold – 3 :03 Eccentrics 6 Strict Press (Build) Shoulder Mobility Strength: Strict Press Level 1: 3 x 5 (+5) Level 2: 1 every :30 for 10min *Weight from 10.30.18* WOD: “Obstacle Course” 5rds 10 HSPU 20 Situps 30 Double Unders (3:1) BodyFit:…

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November 12, 2018

A HUGE Thank You to all that participated and or supported our annual Wades Army workout.  While there is still time to support the cause it looks like we’re definitely over the $1200 mark as a gym raised in support of neuroblastoma.  The generosity of our membership never ceases to amaze me – thank you…

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May 25, 2018

Memorial Day Murph this coming Monday begins at 9am.  Heats will go off every 30min as necessary. We will be hanging out afterwards grilling some food and enjoying some beverages and each others company.  Hope to see you Monday!  If not enjoy your holiday weeknd. Warmup: 3rds Rack Mobility PA Clean Warmup (Build) 3 position…

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May 24, 2018

CrossFit Skill: Turkish Getup Warmup: 10min WAMRAP 2/2 Turkish Getup (Build) 15 KBS – American 10 EB Thrusters WOD: “Mass & Matter” 20 min EMOM Even: 10 Thrusters (95/65) Odd: 10 Ball Slams BodyFit: 224 Skill:Turkish Getup Warm Up: 10min WAMRAP 2/2 Turkish Getup (Build) 15 KBS – American 10 Goblet Squats Partner WOD 100…

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May 23, 2018

Warmup: 3rds 2/2 Knee Hug Lunge Step Vert Flex/Ext PA Clean Warmup (Build) 15 Elevated Pushups 20 Double Unders / Practice Strength: 10min Alternating EMOM Odd: 4/4  Weighted Lunges Even: 8 Weighted Pushups WOD: “Alpha 250” 10 Squat Cleans (95/65) 20 Pullups 30 Pushups 40 Plate Touches* Ball Slams 50 Double Unders 40 Situps 30…

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May 22, 2018

CrossFit: Warmup: 3rds PA Snatch Warmup – (3-4-5) Burpee Walkups w/ Broad Jump 20 Double Unders / Practice Strength: Snatch Level 1: Technique Level 2: Heavy Single WOD: “Spicy Ketchup” 12 min AMRAP 6 Burpee Box Jump 12 T2B 24 Double Unders (3:1) BodyFit: 223 Warm Up: Ankle Circuit 4min Double Under Practice Then 3rds…

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May 21, 2018

Schedule Note: Next Monday May 28th we will be holding our annual Murph Memorial WOD.  Heats will begin at 9am and go off every 30min as necessary.  Afterwards we will be hanging out grilling some food, enjoying beverages and each other’s company.  We’d love it if you could make it.  Alpha will supply meat for…

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April 20, 2018

Happy Hour Hitchhiker Brewing in Sharpsburg.  Come and hang out with your fellow Alphaholics and get to know each other outside of the gym.  Festivities kick off at 7pm but feel free to arrive earlier and start the party yourself! Warmup: Deadbugs 1:00 / 1:00 x 3 3rds 8 BB Good Mornings (Build) 8 Australian…

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April 19, 2018

CrossFit Warmup: 3rds 10 Scap Depressions – Depression w/ pull – Pullups 2/2 Leg Cradle Lunge Step w/ Vert Flex/Ext 4 Broad Jumps Strength: Alternating EMOM Split Squat – 4/4 Strict Pullup – 5 WOD: “Curse like a Sailor” 27-21-15-9 200m Run/Row Wallballs Box Jumps *Workout end with run/row* BodyFit 214 Warm Up: 8min WAMRAP…

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April 18, 2018

Happy Rolling Rock Day to my beautiful wife and baby mama April! Don’t forget Happy Hour this coming Friday at Hitchhiker Brewing in Sharpsburg.  Festivities begin when you get there! Warmup: Shoulder DROM 3rds 6/6 Bottoms Up KB Press 10 Pillar to Plank Press 10 KBS – American 5 Push Jerk (Build) *Move your feet!*…

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