Join us tonight at 7PM for virtual mobility with Kira (@kirasteele_dpt @physio_412) Click the HERE to view the whiteboard for today’s workout. Warm Up: Shoulder DROM Ankle Mobility Pillar Series Strength: 15 Min Clock 5×8 Pull-ups or Door Handle Rows 5×8 Chair Dips WOD: “Annie” 50-40-30-20-10 Double Unders (Jumping Jacks 2:1) Sit Ups Finisher: 4×15/15…

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Schedule reminder: NO 4:30pm class tomorrow eveing. FNL begins at 5pm and then we’ll be hanging out at the gym afterwards to celebrate the 2019 Alpha Open. We’ll have drinks, bring a side and we’ll be handing out tshirts at that time. Hope to see eveyone there! CrossFit Warm Up:Shoulder DROM 8min WAMRAP 10 Banded…

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Alpha Alert: Tomorrow (Saturday September 15th) Alpha Athletics will have a team in a local charity softball tournament and our 1st game will be 10am.  If you would like to see amazing displays of athleticism in support of a good cause I’d suggest you make your way to Blawnox Community Park Saturday morning and take…

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Warm Up: 3rds 1:00 Deadbug 10 BB Good Mornings (Build) 5 :03 Pause Austrailan Pullups 5 Deadlifts (Build) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 3 x 3 @ 90% of 3RM Choose Your Own Adventure WOD: 400-300-200-100m Run 8/8 Landmine Press 8 T2B Flex Sesh: 4x for completion 12 DB Pullovers…

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CrossFit: Warmup: 3rds 1:00 Deadbug 8 Strict Pulls 10 BB Good Morings (Build) 3 Athletic Burpees Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 3 x 2 @ 100% + WOD: Choose your own Adventure A)”Quick Fix” 2 Rounds 30 Cal Row 20 Cal AD 10 Burpees B) Flex Sesh 4 Rounds 8…

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Please join Alpha and our friends at Power Athlete HQ in support Wades Army for Join the Fight Friday.  Every Friday from now until November wear your Wades Army uniform and show your support for the fight against Neuroblastoma a devastating form of pediatric cancer.  If you don’t have a uniform go to our IG…

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Tonight we welcome Rising Six CF to Alpha.  They are set to arrive about 6:30pm and we’ll go until the WODs are finished.  You do not have to participate to attend but WODs will accommodate all levels.  Hope to see you there this evening! CrossFit: Warm Up: Carefully Strength: Deadlift Level 1: 1 x 5…

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Today will be DP’s last day here at Alpha Athletics before he moves back to Detroit (he’s not leaving us forever).  If you can’t make tonight’s Happy Hour at Zone 28 in Harmarville try and stop down and see him before he goes.  Otherwise come down to Zone 28 and buy him a Fireball shot…

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Warm Up: Deadbugs 4 x :40/:40 4rds 8 DB RDL (Heavy) 5 Partner Assisted Pullup Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 3 x 3 @ 90% of 3RM Flex Sesh: 4rds 8/8 Hammer Curls 12 Evil Wheels

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