CrossFit Warm Up:Ankle Circuit8minWAMRAP :15 Table Top Stretch10 Kips / Kipping Practice w/ partner10 KBS – American (Build)Double Unders / Practice Strength: 15 Minute Clock4 x 8 Dips4 x 8 Bent Over Underhand Barbell Rows WOD:12 Minute AMRAP5 Devils Press (45/30)10 T2B20 DU (3:1) BodyFit 346 Warm Up:Ankle Circuit 8min WAMRAP 10 Scap Progression10 Plate…

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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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CrossFit Warmup: PA Clean Warmup x 2 30(60) Double Unders x 2 PVC Positions 3 position Hang Clean x 3 (Build) Strength: Hang Clean Level 1: Technique Level 2: Heavy 2 1 every :30 s for 5 min WOD: “Dirrty” 60-40-20 DB Snatch (50/35) DU (3:1 s) BodyFit 120 Warm Up: Heat Yo Meat *Focus…

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This coming Saturday is the Alpha Pirate Tailgate.  If you signed up and ordered a shirt and ticket you’ll recieve an email this week with further details.  We were able to get an additional set of tickets (2) so it you’re interested in joining us please let me know.  These tickets will be on first…

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Alpha Reminders: NO 10am class tomorrow so that we can travel to CF Mt. Lebanon to cheer on DJ and Mouse in the Legends of Lebo competition.  We’ll be carpooling if anybody is interested. Saturday night Alpha Happy Hour at the Fox Chapel Yacht Club with everybody’s favorite disco cover band Dancing Queen.  Meet up…

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CrossFit: Warmup: 3rds 25 Double Unders/Practice 10 Kips/Kipping Practice 10 Goblet Squat 10 EB Press Strength: Strict Press Level 1: 3 x 5 (+2.5) Level 2:  4 x 4 (Build) WOD: “Miss Fit-ness ” Buy In: 800 m Run 5 Rounds 6 T2B 5 Deadlifts (135/95) 4 Power Cleans 3 Jerks 2 Front Squats Cash Out:…

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Warmup: Ankle Circuit 2rds PA Clean Warmup 8/8 Single Arm KB Press 30 Double Unders Then 4 x 3 position clean (Build) Strength: Power Clean Level 1: Heavy 3/Technique Level 2: Heavy 3 – 10min clock Then 1 every :30s for 7 min WOD: “Ballin’” 3 Rounds 10/10 DB Snatch (40/20) 20 Wallballs (20/14) 40…

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CrossFit: Warmup: Shoulder DROM/Scap Activation Drill 3rds 10 Yoga Pushups 15 KBS – American 4 Athletic Burpees 10 EB Press Strength: Level 1: Strict Press 3 x 5 Level 2: Strict Press – Heavy 5 1 set @  MR 80% WOD: Every 3 Min x 5 15 KBS Russian (AHAP) 10 Burpees 100m Run BodyFit…

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CrossFit: Warm Up: 8min WAMRAP 25 Double Unders/Practice 4 :05 HS Hold :03 Eccentric 10 KBS – American (Heavy) Strength: All Levels: HSPU 4 x 6-8 reps WOD: “M.E. WORKIT” 1000m Row 3 Rounds 5 Wall Walks 10 BJ (30/24) 100 DU 3 Rounds 10 T2B 10 Ball Slams 800 m Run BodyFit: 107 Warm…

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