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July 9, 2018

This Friday Happy Hour at Leaning Cask in Springdale.  They’re a micro brewery, dog friendly, and supported our Weights for Wayne Event – seems like a match made in heaven.  I’ll be there by 7pm but feel free to start earlier.  They’re will be a food truck on hand for goodies.

Warm Up:
Squat Prep
3rds
25 Double Unders or Singles
5/5 Pillar w/ arm reach
8 OH Press (Build)
5 Back Squat (Build)

Strength: Back Squat
Level 1: 3 x 5 (+5)
Level 2: 4 x 6 (Build)
*Heavier than 7.2.*

WOD:
“Repeat”
Total Work
25 S2OH (115/75)
50 Front Squat
100 KBS – Russian (AHAP)
200 Double Unders
*Compare to 6.10.17*

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July 2, 2018

Holiday Schedule Update: Wednesday July 4th we will only be holding 1 class at 9am in the morning.  The class will be upcapped so if you would like to participate in the team workout that is the time.  The gym will be open from 9am – 11am (approximately) so if you would like to get a workout in on your own feel free to come anytime between then.  *Side note: you must be in the gym working prior to 10:30am*  See any coach with questions.

Warm Up:
Squat Prep
3rds
6-8 Strict Pullups
:25 Goblet Squat Hold (Build)
4 Burpee Walkups
5 Back Squat (Build)

Strength: Back Squat
Level 1: 3 x 5 (+5)
Level 2: 4 x 7 (Build)
*Heavier than 6.11.18*

WOD:
“Lost”
6-9-12
Front Squat
M (185-155-135)
F (135-115-95)
Burpee Over Bar

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May 21, 2018

Schedule Note: Next Monday May 28th we will be holding our annual Murph Memorial WOD.  Heats will begin at 9am and go off every 30min as necessary.  Afterwards we will be hanging out grilling some food, enjoying beverages and each other’s company.  We’d love it if you could make it.  Alpha will supply meat for the grill and beverages we ask members to kindly bring a side dish.  See any coach with questions.

CrossFit:

Warmup:
Squat Prep
3rds
:10 Superfriend + 4 FS (Build)
:40 Plank with pushup
6 Goblet Squat (Heavy)

Strength:  Front Squat
Level 1: 3 RM
Level 2: 1 RM

Tester:
For Time
1 mile Run

 

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May 7, 2017

Congratulations to all of the Pittsburgh Marathon participants from yesterday, it was a fun day with great people.  Team Alpha: Lucie “Lefty”, Lynn “L-Dawg”, Mel “Brown Brown, Scott, April
Team Beefy: Myself, Ben “Spags”, Dan “Hermano”, Scott “Bacon”, Danger
Jog “OG”, Gabi, Lauren, Hannah “HNB”, Nicole “Stitch”, John “Double Dab”, Jess and Kwad “Cool Ranch”

Warm Up:
Squat Prep
3rds
Wall Stretch
10 Pillar with arm reach
:10 Superfriend + 4 Thrusters
5 Front Squat (Build)

Strength: Front Squat
Level 1: 3 x 5 (+5)
Level 2: 5 x 1 (Build)
*No misses*

WOD:
“Fireball”
For Time
75 Thrusters (95/65)
*100m every break*
*Add 100m each additional break*

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April 23, 2018

Thank You to all who attended the Alpha Happy Hour at Hitchhiker Brewing this past Friday.  We will look to do these more frequently during the summer months so if you have a spot you think will work for the May Happy Hour let myself or one of the coaches know next time you see them.

This coming Saturday is the kickoff to the Alpha Spring Cleaning Nutritional Challenge.  There is still room to join us and kickstart your summer bod with a new foundation of healthy habits.  See myself or April with any questions.

Warm Up:
Squat Prep
3rds
Childs Pose Progression
:10 Superfriend + 4 FS
10 EB OHS
100m Jog
Rack Mobility

Strength:
Front Squat
Level 1: 3 x 5 (+5)
Level 2: 3 x 2 (Straight)
*Weight from 4.2.18*

WOD:
“Discontinued”
4rds
Every 3min
200m Run
Max Rep OHS (95/65)

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April 16, 2018

Congrats to Meyer’s Lemon’s for their 11th place finish this past weekend at the MAAC competition in Baltimore.  From the updates we got this weekend they had a great time and kicked ass!  Thank you for representing Alpha so well.

Also, we will be holding our first Happy Hour of the summer this coming Friday at Hitchhiker Brewing in Sharpsburg.  We’ll be down there by 7pm following the evening classes but feel free to start without us.  See any of the coaches with questions.

Warmup:
Squat Prep
3rds
10 Kips / Kipping Practice
:20 Goblet Squat Hold + 4 Goblet Squats
8 Chin Ups

Strength:
All Levels: Zercher Squats
5 x 5 (Build)

WOD:
“Point”
10-1
Front Squat (135/95)
T2B

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April 6, 2018

Warm Up:
3rds
10 Scap Depressions / Depressions w/ pull
PA Clean Warmup (Build)
2/2 Leg Cradle Lunge Step Vert Flex/Ext

Strength:
All Levels: 10min EMOM
Even: 5 Strict Pullups (add weight if necessary)
Odd: 5/5 Split Squats (add weight if necessary)

WOD:
“Jerry and George”
Partner Tabata
Push Press (95/65)
Front Squat (135/95)
Power Clean (185/135)
Deadlift (225/155)

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April 2, 2018

I hope everybody enjoyed their Easter holiday with friends, family and food.  I know I owe some extra burpees after my candy binge today.  See you all at the gym this week!

Schedule Update: there will be no HITT class on Monday and Wednesday this week as Brenda recovers from surgury.

Warm Up:
Squat Prep
3rds
10 Scap Depressions / Kips / Pullups
:10 Superfriend + 4 FS (Build)
5/5 Knee Hug Walking Lunge
5 Box Jump (30/24)

Strength:
Front Squat
Level 1: 3 x 5 (+5)
Level 2: 5 x 2 (Build)

WOD:
“Icy Hot”
10rds
5/5 Walking Lunge
10,9,8…3,2,1 Pullups
*Compare to 4.3.17*