June 16, 2017

Warmup: 3rds :40 Ipsalateral Deadbug 8 Strict Pullups 12 BB Good Mornings (Build) 4 Speed DL Strength: DeadLift Level 1: 1 x 5 (+10) Level 2: Heavy 5 WOD: “BaseLine” 500m Row 40 Squats 30 Situps 20 Pushups 10 Pullups Oprtional: Flex Sesh: 4 Rounds 30 Calf Raises 30 Banded Pushdowns

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May 26, 2017

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:…

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May 19, 2017

Warm Up: 3rds Deadbug :45 10 Weighted Good Mornings (Build) 6 Bent Over Barbell Row (Build) 3 Speed Deadlifts (Build) Strength: DeadLift Level 1: 1 x 5 (+10) Level 2: 5 x 1 (Build) *Level 2 NO failed reps Choose Your Own Adventure: Flex Sesh: 4 Rounds 8 OH DB Tricep Extension 8/8 DB Bicep…

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April 28, 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 21, 2017

Warm Up: 8min WAMRAP 10 Banded Pullaparts 15 Elevated Pushups 10 EB Kang Squats https://www.youtube.com/watch?v=O4E_a6dcqo0 Strength: DB Bench Press All Levels: 4 x 6 (Straight) WOD: “Blooms” 3rds 4min AMRAP 400m Run Max Rep Deadlift (185/135) 1min AMRAP HRPU *Score is total reps of DL’s and HRPU’s

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April 18, 2017

I don’t do this often buuuuuut she is my wife, a big Happy Birthday to the boss lady!  Happy 3rd anniversary of your 29th birthday I hope you have a great day! CrossFit:  Warm Up: Overhead/Wrist Mobility PA Snatch Warmup x 2 Snatch Balance x 4 (Build) 2 Hang Squat Snatch x 3 (Build) Strength:…

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April 14, 2017

Tonight Alpha Happy Hour at Pub 333.  Festivities will begin whenever you get there, I will arrive after the 5:30pm class.  Hope to see you there! If I don’t see you before then have a Happy Easter! Warm Up: 4 x Deadbug – :35 / :35 Then :15 Banded Good Mornings 10 Kips/Kipping Pratice 5…

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April 7, 2017

Best of Luck to DJ, Gabi and DP as they travel to Baltimore today to compete in the MAAC (Mid Atlantic Affiliate Competition).  Good luck guys we’ll be cheering from Pittsburgh! Warm Up: 4rds :30 Deadbug 8 BB RDL (Build) 8 BB Bent Over Row (Build) 3 Athletic Burpees Strength: Deadlift Level 1: 1 x…

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March 23, 2017

Tonight is the last Open Announcement for 2017.  Keep an eye out for 17.5 and see what meat grinder we’ll go through tomorrow evening at FNL.  Remember following the workout we will be hanging out at Alpha for a few celebratory adult sodas and snacks, we hope you join us.  See a coach with any…

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February 23, 2017

Tomorrow it begins: Friday Night Lights!  See myself or the coaches with money to sign up or with any questions on what to expect.  There will not be a 5:30 class on Fridays for next 5 weeks so that we can get FNL moving and not be here until midnight.  Hope to see you all…

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