June 29, 2018

By Alpha Athletics Crossfit 412 | June 28, 2018

Warm Up: Deadbugs – 1:00 on / 1:00 off x 3 3rds 12 Banded Good Mornings 10 Austrailan Pullups 8 BB RDL (Build to heavy) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 3 x 4 @ 85% of 3RM Partner WOD: “Hurricane and Rosey” 12min AMRAP 50m Farmers Carry Driveway Run

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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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