Posted on

January 21, 2019

This Friday will be the 1st Happy Hour of 2019 and will take place at Zone 28 aka Harmarville Lanes. Festivities begin when you get there or approximately 7pm. Family and friends are welcome

Warm Up:
Squat Prep
3rds
:15 Lunge Hold (R&L) *add weight if necessary
:30 Side Pillar (R&L)
10-8-6 Cleans (Muscle – Hang – Floor) *Build
10-8-6 Jerks

Strength: Bulgarian Split Squat
All Levels: 4 x 6/6

WOD: “KC Masterpiece”
3rds
18 Power Cleans (135/95)
15 Front Squats
12 Push Jerks
Rest 2min

Posted on

January 2, 2019

Happy New Year Alpha family! The holidays are over and it’s time to get to work on making 2019 great. Excited to be a part of process. Let’s do this!

Warm Up:
3rds
PA Clean Warmup (Build)
:10 Superfriend + 4 Front Squat
Split Jerk Footwork
Then
3 position clean + 3 Jerks (Build)

Strength: Clean and Jerk
All Levels: Sets of 3
*Focus is improved technique*

WOD: 10min EMOM or failure
3 Power Clean (155/115)
3 Front Squat
3 Jerk
*Goal is 10rds or until you hit failure*

Posted on

December 27, 2018

Don’t forget this coming Saturday is the Annual Alpha Holiday Party at Pub 333 in Oakmont. We hope you all are able to make it as we would love the opportunity to spend some time outside of the gym and celebrate 2018. Also, make sure to vote for your the Alpha Awards (ballots are on the cubbies in the back) as the awards will be presented at the party. Hope to see you there!


CrossFit:

Warm Up:
Squat Prep
3rds
PA Clean Warmup (Build)
5 :03 Goblet Squat Holds (Build)
3 x 3 positon Clean (Build) (Hip-Hang-Floor)

Partner WOD: “Nickle and Dime”
Tabata Intervals x 8
Deadlift (185/135)
Power Clean (155/115)
Front Squat (135/95)
S2OH (95/65)
1min rest between movements

BodyFit: 282

Warm Up:
500m Row
3rds
25 Double Unders/Practice
10 Kips/Kipping Practice
10 Ring Rows

WOD:
For Time
25-20-15-10-5 – Box Jumps (24/20)
10-10-10-10-10 – T2B
Row 500m
50-40-30-20-10 – Double Unders (3:1)
10-10-10-10-10 – Renegade Rows (R+L=1)
*Compare to BF 176 12.17.18*

Posted on

November 27, 2018

CrossFit:

Warmup:
3rds
PA Clean Warmup (Build)
20 Double Unders / Practice
Wrist/Rack Mobility
Then
3 Position Power Clean (Build)

Strength: Power Clean
All Levels-  Heavy 3
*15min running clock*

WOD:
10 min EMOM
3 Power cleans @ 80%
20 Double Unders /Lateral Hops

BodyFit 274 (Repeat BodyFit 059)

Warm Up:
Ankle Circuit
5min Double Under Practice
3rds
:15 N2W HS Hold
5 Burpee Walkups
10 KBS (Build to working weight)

WOD:
7 min
50 Double Unders (3:1)
25 Walking Lunges
3 Wall Walks

4 min Rest

21-15-9
KBS – Russian (AHAP)
Burpee

4 min Rest

100 Calorie Row

Posted on

September 11, 2018

CrossFit: 

As a tribute to a day that we will never forget, we will suffer for those that gave their life to allow ours.

Warmup:
Squat Prep
3rds
10 FS (Build)
10 Push Press (Build)
10 Box Jump (Build)
10 True Pushups

WOD
“9-11 Tribute”
For Time:
2001 Meter Row or Run
11 Box Jump 30″/24″
11 Thruster 125/85
11 Burpee C2B Pull-Ups
11 Power Clean 170/115
11 HSPU
11 KBS 70/53
11 T2B
11 DL 170/115
11 Push Jerks 110/75
2001 Meter Row or Run

Cooldown: 5min

The WOD itself is completely symbolic of 9/11
The 2001M row or run represents the year the attack took place.The 11 Reps of 9 exercises represent the date. Even the weights have meaning. The 125lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170lb Dead Lift is symbolic of flight 77 and Flight 93 combined.The 110lb Push Jerk represents the number of floors in each tower of the World Trade Center

BodyFit: 253

Warm Up:
Ankle Circuit
4min Double Under Practice
3rds
8/8 Single Arm Press (Build)
12 KBS – Russian (AHAP)
8/8 Russian Twists
12 KB Deadlift (AHAP)

WOD:
3 couplet for time:
50 DB Press (50/35)
50 Ball Slams
50 Double Unders (Lateral Hops)
Rest 4min
50 KBS – American (53/35)
25/25 MB2T
50 Double Unders (Lateral Hops)
Rest 4min
25/25 DB Clean & Press (50/35)
50 Rotational Ball Slams
50 Double Unders (Lateral Hops)

Posted on

September 10, 2018

A big Alpha shoutout to Nikki aka Picklezz and Sean aka Dr. Irish for tying the knot this past Saturday.  It was a beautiful, unique evening spent with a handful of Alphaholics in celebration of their love.  As Alpha’s longest members we were happy to share the evening with you both.

Warm Up:
Squat Prep
3rds
:20 Goblet Squat Hold (Build)
8 Ring Rows
4 Box Jumps (AHighAP
3-position Clean + 4 Front Squat

Strength: Front Squat
Level 1: 3 x 5 (+5)
Level 2: Heavy 5 then 1 MR @ 80%

WOD: 10min EMOM
3 Hang Cleans (135/95)
2 Power Cleans
1 Squat Clean

Cooldown: 5min

Posted on

August 9, 2018

CrossFit: 

Warm Up:
Partner Mobility
EB Positions
3 x 5 Snatch Balance (Build)

Strength: Hang Squat Snatch
All Levels: Technique
*Work sets of 3 adding weight as necessary*

WOD:
“Atabat”
5 Snatch (115/85) every :30 x 8
Rest 1min
5 Thruster (115/85) every :30 x 8
Rest 1min
5 Power Clean (115/85) every :30 x 8

BodyFit: 244

Warm Up:
3rds
10 Kips / Kipping Practice
8/8 Bottoms Up KB Press
10 True Pushups
15 Air Squats

WOD:
21-15-9
Wall Ball (20/14)
DB Snatch (45/30)
Situp
Rest 4min
9-15-21
T2B
HRPU
KBS – Russian (AHAP)
Rest 4min
21-15-9
Wall Ball (20/14)
DB Snatch (45/30)
Situp

Posted on

June 1, 2018

Tomorrow we kick off Friends and Family Week with an open community workout; all are welcome, no experience necessary.  There will be no cap on classes we will accommodate as many people as we need to.  Tell your friends, family, co-workers, whomever has asked and show them why you love Alpha!

Warm Up:
Get Your Chili Warm
3rds
Overhead /Wrist Mobility
PA Clean WarmUp
5 Box Jumps (AHighAP)
3 position Snatch (Build)

Partner WOD:
“Thor and Loki”
20min AMRAP
400m Shuttle
50 Power Clean (135/95)
40 Jerk
30 Snatch
*Shuttle alternate every 100m
*Barbell work can be split however

Posted on

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)