October 3, 2018

By Alpha Athletics Crossfit 412 | October 2, 2018

Event Reminder: Alpha Happy Hour this Friday October 5th at Strange Roots brewery in Millvale (located right off the exit from Rt 28).  Be there or be square. Warm Up: 3rds 10 Scap Progression 5/5 Reverse Lunge to High Knee 10/10 Bottoms Up Press :30 Side Pillar (R&L) Strength: 15min clock 4 x 6 Strict…

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January 31, 2018

By Alpha Athletics Crossfit 412 | January 30, 2018

Warm Up: 3rds 5/5 Pillar with arm reach :15 Iso Lunge Hold (R & L) 10/10 Single Arm Press 10 KBS – American 5 Strict Press (Build) Strength: Strict Press Level 1: 3 x 5 (+5) Level 2: 5 x 2 (Build) Partner WOD: “Whitney and Bobby” 15min AMRAP 10 KB Lunge (Goblet) 10 KBS…

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May 30, 2017

By Tony Fusaro | May 29, 2017

Shout out to all that participated in Murph yesterday.  The Murph tradition is one that is important and one that we’re thankful to participate in.  You all earned it yesterday. CrossFit and BodyFit: *Both classes will be the same today.  If you participated in Murph be mindful of your intensity and do what is appropriate.…

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