Keep an eye out for new membership plans! If you wish to change your plan, please make sure to do so in a timely fashion so you can get the most out of your membership. Your membership will automatically be changed to an equivalent plan if no action is taken. A couple of things to…

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**In the case that we need to cancel the 6am class tomorrow morning I will update our FB group as well as send an email. I will do this no later than 5:30am.** Warm Up:Squat Prep3 Rounds:10 Kipping/Kipping Practice0:10 Superfriend into 4 Thrusters (Build)5/5 Lunges Strength: Weighted LungesAll Levels: 5 x 5/5 WOD: “Fran”21-15-9Thrusters (95/65)Pull-ups

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Warm Up: Squat Prep 10 Scap Progression :20 Goblet Squat Hold (Build) 10 EB OH Press 5 Back Squat (Build) Strength: Back Squat Level 1: 3 x 5 (+5) Level 2: 5 x 5 (Straight) *Heaviest set from 7.2* WOD: “Fran” 21-15-9 Thrusters (95/65) Pullups *Compare to 1.15.18*

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Congratulations to Waves who competed in Miami alongside top athletes in the CrossFit community.  Her team finished top 20 in their division – Keep up the hard work Waves, we love watching you continue to make us proud! This Friday join us at Alpha Happy Hour at Walnut Grill; 7pm; Friends are welcome to come!…

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Happy Hour Tomorrow Patron in the Fox Chapel Plaza.  Come enjoy the company of your fellow Alphaholics outside of the gym. CrossFit:  Warm Up: Overhead Mobility 2rds :20 Nose to Wall HS Hold PA Snatch Warmup 3-2-1 Hang Snatch (Build) 3-2-1 Full Snatch (Build) Strength: Snatch Level 1: Heavy 3 / Technique Level 2: 5…

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Warm Up: Squat Prep Then 3rds :10 Superfriend + 4 FS 10 Kips/Kipping Practice Strength: Front Squat Level 1: 3 x 5 (+5) Level 2: 4 x 4 *Add weight from 3.6.17 WOD: “Fran” 21-15-9 Thrusters (95/65) Pullups

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Please see myself or April before weeks end if we have not got updated measurements or baseline workout.  We would like to finalize the winner for the first 30 day check-in.  Thank you in advance. Strength:Back Squat 3×5 (+5) WOD:“Fran”21-15-9Thrusters (95/65)Pullups

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