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November 9, 2018

Reminder: NO classes tomorrow in lieu of Wades Army.  Heats for Wades Army will be based on first come, first serve.  First heat at 9am.  Wear your Wades Army uiform or we will be collecting $20 at the door for the Alpha Athletics donation in support of Neuroblastoma.  Hope to see you all tomorrow morning!

Warm Up:
3rds
1:00 Deadbug
8 BB Good Mornings (Build)
8 BB Bent Over Row
3 Burpee Walkups
5 Deadlifts (Build)

Strength: Deadlift
Level 1: 1 x 5 (+10)
Level 2: 3 x 3 (Straight)
*weight from 10.31.18*

Choose Your Own Adventure:
WOD:
8min AMRAP
2,4,6…
Burpees
10 Cals AB

Flex:
4 x Superset
4 DB Bench (Heavy)
8 DB Shrugs (Heavy)
Then
Accumulate 50 Evil Wheels

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December 29, 2017

Don’t forget this evening is the Alpha Holiday Party at Pub 333 in Oakmont.  Festivities will begin at 7pm, hope to see you all there!

NO 5:30pm class this evening.  Standard schedule tomorrow.  

CrossFit: 

Warm Up:
Shoulder/Hip Mobility
3rds
10 Banded Pullaparts
10 Wall Balls
5/5 Dynamic Pushups
10 EB OHS

Strength:
DB Bench Press
All Levels: 4 x 6 (Straight)

WOD:
“Air Force”
20 Thrusters (95/65)
20 Hang Power Clean
20 S2OH
20 OHS
20 Front Squat
*Top of every min 4 burpees*

BodyFit: 180

Warm Up:
Get Your Chili Warm

WOD:
30-20-10
Ball Slams
Box Jump Overs
Situps
Rest 4min
Then 20-10-5
Rest 3min
Then 20-10

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May 12, 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 x 5 (Straight)
*Compare to 4.21.17

WOD:
“Margaritas”
For Time
400m Run
10 C2B Pullups
300m Run
20 Burpees
200m Run
30 T2B
100m Run
40 Wall Balls