September 13, 2018

By Alpha Athletics Crossfit 412 | September 12, 2018

Alpha Alert: This Saturday 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 in th…

Read More

May 3, 2018

By Alpha Athletics Crossfit 412 | May 2, 2018

CrossFit: Warm Up: Strength: Snatch Level 1: Technique Level 2: Heavy 2 WOD: “Bradshaw” 12min AMRAP 1 Snatch (135/95) 2 KBS – American (AHAP) *Add (1) Snatch and (2) KBS every round* BodyFit: 218 Warm Up: Get Your Chili Warm Trunk: 3rds :40 Plank w/ pushup (Every :10) 10/10 MB2T 10/10 Heel Touches WOD: BodyFit…

Read More

April 26, 2018

By Alpha Athletics Crossfit 412 | April 25, 2018

CrossFit & BodyFit: 216 Warm Up: Squat Prep 8min WAMRAP 10 Kips / Kipping Practice :40 Plank with pushup 10 EB Thrusters Overhead Mobility Hero WOD: “Artie” 20min AMRAP 5 Pullups 10 Pushups 15 Squats 5 Pullups 10 Thrusters (95/65) *Compare to 11.3.16*    

Read More

April 10, 2018

By Alpha Athletics Crossfit 412 | April 9, 2018

This coming weekend a handful of Alpha members will be traveling to Baltimore to compete in the MAAC – a regional CF competition.  If you see DJ, Gretchen (G$), Joe (OG) or Matt (Mouse) at the gym wish them luck.  We’ll be cheering from Pittsburgh! CrossFit:  Warm Up: Strength: All Levels: 10min Alternating EMOM Even:…

Read More

April 9, 2018

By Alpha Athletics Crossfit 412 | April 8, 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 More

March 29, 2018

By Alpha Athletics Crossfit 412 | March 28, 2018

CrossFit: Warmup: 8min WAMRAP 25 Double Unders / Practice 10 Banded Pullaparts 2/2 Knee Hug Lunge Step Vert Flex Ext 8 Dynamic Pushups Strength: All Levels: 5 Rounds Weighted Walking Lunges (4/4) Weighted Pushups 8 WOD: “Slow Motion” 5 Rounds for Completion 10 Pullups 10/10 Medball to Toes 15/15 Peles BodyFit: 208 Warm Up: 8min…

Read More

January 25, 2018

By Alpha Athletics Crossfit 412 | January 24, 2018

CrossFit:  Warm Up: Accumulate 100 Double Unders 3rds :25 HS Hold / 3 :05 with :03 eccentric :15 KB Lunge Hold ( R & L) – Moderate 10 Scap depression with pull / 5 Strict Pullups 15 Air Squats Strength: 10min Alternating EMOM Even: 5 Strict HSPU Odd: 5/5 Weighted Lunge WOD: “Cindy” 20min AMRAP…

Read More

August 15, 2017

By Tony Fusaro | August 14, 2017

CrossFit: Warm Up: 500m Row – Warmup pace Then 3rds PA Snatch Warmup 4 Broad Jumps Strength: Push Press Level 1: 3 x 5 (+5) Level 2: Heavy 5 then 1 @ 80% for MR *Heavy 5 should be similar to Strict Press from last week* Partner WOD: “Ronald Miller and Cindy Mancini” Buy In:…

Read More

June 21, 2017

By Tony Fusaro | June 20, 2017

Warmup: Heat Yo Meat Trunk: 3rds 10/10 Getup Situp 10/10 Standing Teapots Partner WOD: “Ping Pong” 20 min AMRAP 200m Run 10 Pullup 10 Pushup 10 Box Jumps *Alternate movements, both run together Hump Day Pump: Rack Pulls 4 x 8 (Bulid) Double DB Bent Over Row 4 x 10 (Heavier pair each set) Finisher:…

Read More

May 9, 2017

By Tony Fusaro | May 8, 2017

Update: This coming Friday May 12th will be the Alpha May Happy Hour at Patron in the Fox Chapel Plaza.  Come join your fellow Alphaholics and enjoy some time outside of the gym.  Also, they have the best tortilla chips this side of the Mississippi. CrossFit:  Warm Up: 3rds PA Clean Warmup 3 :05 HS…

Read More