Posted on

September 30, 2019

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 keep in mind when choosing a new plan are:
– New pricing
– Open gym options
– Cycle 412
– QuickFit and BodyFit combos
For more information, please see a coach or talk to Tony.

QuickFit

Warm Up:
EMOM 8 mins:
1) 100 m Run
2) 10 Air Squat
3) 8 Z-Press (20# or less)
4) 10 Active shoulder kip swing

WOD:
21-15-9
DB Thrusters (35/25)
Pull-ups
400m Run/500m Row/30(21) Cals AB
*Have to do all 3, can choose order*

CrossFit

Warm Up:
3 mins moderate pace row, bike or run
THEN – EMOM 12mins:
1) 12/12 Banded Sidesteps
2) 5 Sit Squat
3) 8 DB Z-Press (20# or less)
4) 10 Active shoulder kip swing (use box for scaled)

Strength: Back Squat
Level 1: 3 x 5 (+5lbs)
Level 2: 4 x 4 (Straight) *Weight 9.23.19*

WOD: “Fran”
21-15-9
Thruster (95/65)
Pull-ups
*Compare to 2.11.2019*

Posted on

February 11, 2019

**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 Prep
3 Rounds:
10 Kipping/Kipping Practice
0:10 Superfriend into 4 Thrusters (Build)
5/5 Lunges

Strength: Weighted Lunges
All Levels: 5 x 5/5

WOD: “Fran”
21-15-9
Thrusters (95/65)
Pull-ups

Posted on

January 15, 2018

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!
Monday, Wedneday, Friday 9:30am BodyFit will now be a bodyweight HIIT workout coached by Brenda Ho
Tuesday, Thursday BodyFit will remain the same.

CrossFit

Warmup:
Squat Prep
3rds
6 Strict Pullups
:25 Goblet Squat (Build)
10 EB Thrusters
5 Back Squat (Build)

Strength:
Backsquat
Level 1: 3×5 (+5)
Level 2: 4×4
*Every 3 min*
Add Weight from 01/16

WOD:
“Fran”
21-15-9
Thrusters (95/65)
Pullups
*Compare to 03/13/2017

Posted on

May 11, 2017

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 x 1 (Build)
*Not a test.  Work to heavy but manageable single

Partner WOD:
“Charmed”
Fran (21-15-9 – Thrusters and Pullups)
Diane (21-15-9 – Deadlifts and HSPU)
Isabel (30 Snatches)
*Work can be split anyway

BodyFit: 106

Warm Up:
Chubbs Sequence
Heat your meat

WOD:
3rds
15 Burpees
15 S2OH
Rest 5min
3rds
15 Box Jumps
15/15 Walking Lunges
Rest 5min
15 Pullups
15 KBS – Russian