May 19, 2017

By Tony Fusaro | May 18, 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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May 9, 2017

By Tony Fusaro | May 8, 2017

Update: This coming Friday May 12th will be the Alpha May Happy Hour at Patron in the Fox Chapel Plaza.  Come join your fellow Alphaholics and enjoy some time outside of the gym.  Also, they have the best tortilla chips this side of the Mississippi. CrossFit:  Warm Up: 3rds PA Clean Warmup 3 :05 HS…

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April 26, 2017

By Tony Fusaro | April 25, 2017

Warm Up: Rack Mobility PA Clean Warmup x 2 5-4-3-2 Hang Squat Clean (Build) 3-2-1 Squat Clean (Build) Strength: Squat Clean Level 1: Heavy 3/Technique Level 2: 5 x 1 (Build) *Not a RM test, work to a challenging single WOD: 10 EMOM 5 Cleans 15 Double Unders *Clean weight should be 50-60% of heaviest…

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April 14, 2017

By Tony Fusaro | April 13, 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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March 2, 2017

By Tony Fusaro | March 1, 2017

CrossFit: Warm Up: Rack Mobility PA Clean Warmup x 2 3 x 5 Clean Pull unders (Build) 3 x 5 Hip Cleans (Build) Strength: Hang Squat Clean Level 1: Technique Level 2: Heavy 3 EMOM: 5min 3 @ 80% of Heavies Set Choose Your Own Adventure: WOD: 5min EMOM 2 @ 90% 5min EMOM 1…

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February 24, 2017

By Tony Fusaro | February 23, 2017

Tonight is the night, FNL will begin between 6 and 6:30pm.  Heats will be set up based off of when you arrive so if you want to go first get here early.  Looking forward to spending the next few Friday’s together. Warm Up: 5min Rope Warmup 3rds Barbell Complex 5 Hang Snatche 5 Snatch Balance…

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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 23, 2017

By Tony Fusaro | January 22, 2017

Update: This coming Friday we’re hosting Rising Six CrossFit for a joint gym workout.  The event will begin at 6:30pm and go until we’re done.  We will pick up teams and then hit a few WODs.  This is meant to be a fun event, very similar to Friday Night Lights during the Open, and will…

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January 11, 2017

By Tony Fusaro | January 10, 2017

Warm Up: 3rds PA Snatch Warmup 5 EB OHS Then 3 Snatch Balance x 4 (Build) Strength: Hang Squat Snatch Level 1: Technique Level 2: Heavy 3 EMOM: Every :15 for 5min 1 rep @ Heavy 3 Tester: LATT Every 3min :30 Max Calorie AD *Score is total Cals

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November 30, 2016

By Tony Fusaro | November 29, 2016

Warm Up: Wrist Mobility Partner Mobility PA Snatch Warmup x 3 3-position Full Snatch x 4 Strength: Snatch Level 1: Technique Level 2: Heavy double *work to a heavy load, not a 2RM WOD: Every :30 for 5min 1 rep at 100% of heavy double Rest as needed For Time 30 Burpee over Bar *Meant…

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