Posts Tagged ‘Front Squat’
July 19, 2018
CrossFit:Â Warm Up: 3rds 25 Double Unders or Singles 2/2 Knee Hug Lunge Step Vert Flex/Ext 10 Bent Over BB Row (Underhand grip) :10 Superfriend Stretch + 4 Thrusters Strength: 4 x 8/8 Weighted Lunges Fastest 50m Keg Carry (3-4 reps) *On a 15min running clock* WOD: “Rock Salt” 3rds 25 S2OH (115/75) 25 Front…
Read MoreJuly 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…
Read MoreJuly 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…
Read MoreMay 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…
Read MoreMay 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”…
Read MoreApril 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…
Read MoreApril 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…
Read MoreApril 9, 2018
Warm Up: Squat Prep 3rds 10 Kips /Kipping Practice :40 Plank with pushup :10 Superfriend + 4 FS (Build) Rack Mobility Strength: Front Squat Level 1: 3 x 5 (+5) Level 2: 5 x 2 (Build) WOD: “The Grind” 9min AMRAP 3 Pullups 6 Pushups 9 Squats *All rounds must be UB*
Read MoreApril 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…
Read MoreApril 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…
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