February 20, 2017

By Tony Fusaro | February 19, 2017

Don’t forget this coming Friday will be our first Friday Night Lights session for the CrossFit Open.  Please refer to our Facebook group on how we will be handling FNL this year.  If you’re interested in participating please square up with myself or one of the coaches before Friday.  Looking forward to kicking off the…

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February 14, 2017

By Tony Fusaro | February 13, 2017

Happy Valentines Day!  Boys: I hope you have something nice scheduled for the Mrs. CrossFit: Warm Up: Shoulder Mobility (Ninja stretch, Tabletops, Angle Wings) 6min WAMRAP 10 Reverse Dips 10/10 Single Arm KB Press 15 KBS – American Strength: All Levels – Dips 4 x 10 Partner WOD: “Lover’s Lane” 25min AMRAP 10 Ball Slams…

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February 9, 2017

By Tony Fusaro | February 8, 2017

Schedule Update:  There will be no 5:30pm class tomorrow (Friday) so that members and coaches can be available to attend the Sadie Hawkins event at RAW Training beginning at 6:30.  G$ and myself will be out on the competition floor we hope to see some Alphaholics in the crowd and ready with a beer once…

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February 6, 2017

By Tony Fusaro | February 5, 2017

Thank you to all of the members that came to the joint workout with Rising Six on Friday evening.  The energy and camaraderie in the gym was great, I hope you all had a good time.  We’re looking to do this in March but we’ll go to Rising Six instead. Warm Up: Squat Prep Then…

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February 2, 2017

By Tony Fusaro | February 1, 2017

Reminder: Tomorrow evening 6:30pm Rising Six CF joint workout.  Come enjoy and evening and meet others in the Pittsburgh CF community. CrossFit: Warm Up: Wrist Mobilty Shoulder DROM 2rds PA Snatch Warmup PA Clean Warmup Partner WOD: “Roethlisberger & Holmes” 6 min AMRAP 1, 2, 3, 4, 5… Snatches (75/55) *Each partner must complete each…

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January 30, 2017

By Tony Fusaro | January 29, 2017

Reminder: Friday 6:30pm joint workout with Rising Six CF.  Come workout or just hang out and meet other members of the Pittsburgh CF community.  WODs will accommodate all levels and evening is meant to be fun and relaxed.  See coaches with any questions. CrossFit: Squat Prep 3rds 10 Strict Pullups :30 Pillar 6 BB Back…

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January 24, 2017

By Tony Fusaro | January 23, 2017

Reminder: Friday 6:30pm joint workout with Rising Six CF.  Come workout or just hang out and meet other members of the Pittsburgh CF community.  WODs will accommodate all levels and evening is meant to be fun and relaxed.  See coaches with any questions. CrossFit: Warm Up: Wrist Mobility 3rds PA Snatch Warmup Partner Mobilty Skill:…

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January 13, 2017

By Tony Fusaro | January 12, 2017

Today will be DP’s last day here at Alpha Athletics before he moves back to Detroit (he’s not leaving us forever).  If you can’t make tonight’s Happy Hour at Zone 28 in Harmarville try and stop down and see him before he goes.  Otherwise come down to Zone 28 and buy him a Fireball shot…

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January 10, 2017

By Tony Fusaro | January 9, 2017

CrossFit: Warm Up: 2rds 10 Scap Activation Drill PA Clean Warmup 4 Broad Jumps Skill: Split Jerk Footwork Strength: Split Jerk Level 1: Technique – small sets Level 2: 5 x 2 (Build) WOD: “Barstar” For Time 10 Push Jerk (155/115) 20 Pullups 30 Cleans 20 Pullups 10 Push Jerk BodyFit: Warm Up: Ankle Circuit…

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January 3, 2017

By Tony Fusaro | January 2, 2017

CrossFit:  Warm Up: 3rds 10 Scap Activation Drill 10 Kips/Kipping Practice 10 EB Press Skill: Split Jerk Footwork Strength: Split Jerk Level 1: Technique Level 2: 5 x 3 *Goal is same weight as last push press from 12.13 WOD: “Nunu” 15min AMRAP 10 S2OH (135/95) 10 T2B 10 Box Jump (24/20) BodyFit: 069 Warm…

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