January 24, 2018

By Alpha Athletics Crossfit 412 | January 23, 2018

Warm Up: PVC Shoulder DROM 3rds PA Clean Warmup (Build) 5/5 Pillar with arm reach 10 Kips/Kipping Practice 10 Bottoms Up KB Press Strength: Strict Press Level 1: 3 x 5 (+5) Level 2: 5 x 3 (Build) *Heavier than 1.16.18* Partner WOD: “Mary Kate and Ashley” 20rds 3 Power Cleans (135/95) 3 S2OH 6…

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December 29, 2017

By Alpha Athletics Crossfit 412 | December 28, 2017

Don’t forget this evening is the Alpha Holiday Party at Pub 333 in Oakmont.  Festivities will begin at 7pm, hope to see you all there! NO 5:30pm class this evening.  Standard schedule tomorrow.   CrossFit:  Warm Up: Shoulder/Hip Mobility 3rds 10 Banded Pullaparts 10 Wall Balls 5/5 Dynamic Pushups 10 EB OHS Strength: DB Bench Press…

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September 19, 2017

By Tony Fusaro | September 18, 2017

CrossFit:  Warm Up: Shoulder DROM & Scap Drills 2rds 5/5 Knee Hug Lunge Step 10 EB BTN Press 10 Tuck Jumps Skill: Split Jerk Footwork Strength: Split Jerk Level 1: Technique Level 2: 5 x 2 (Build) WOD: 10rds every :30 a) 2 Split Jerk @ 75% b) 10/10 Lateral Hops BodyFit: 140 Warm Up:…

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August 29, 2017

By Tony Fusaro | August 28, 2017

CrossFit: Warmup: Shoulder DROM 3rds 10/10 Sin Arm Strict Press 10 Kips/Kipping Practice 10 Lat. Over and Back 5 Push Press (Build) Strength: Push Press Level 1: 3 x 5 (+5) Level 2: 3 x 3 (Straight) *Add weight 8.22.17* WOD: “Ballin’” 10 min AMRAP 10 S2OH (95/65) 10 T2B 10/10 Lateral Hops BodyFit: 133…

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July 10, 2017

By Tony Fusaro | July 9, 2017

This coming Saturday is the Alpha Pirate Tailgate.  If you signed up and ordered a shirt and ticket you’ll recieve an email this week with further details.  We were able to get an additional set of tickets (2) so it you’re interested in joining us please let me know.  These tickets will be on first…

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June 9, 2017

By Tony Fusaro | June 8, 2017

Join us for an In House Happy Hour to end Friends & Family week!  Come get a workout at one of our evening classes then stay and enjoy some drinks with your fellow Alphaholics and welcome some new members to the Alpha family! Warm Up: 3rds 10 Kips/Kipping Practice 10 True Pushups 4 Broad Jumps…

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May 11, 2017

By Tony Fusaro | May 10, 2017

Happy Hour Tomorrow Patron in the Fox Chapel Plaza.  Come enjoy the company of your fellow Alphaholics outside of the gym. CrossFit:  Warm Up: Overhead Mobility 2rds :20 Nose to Wall HS Hold PA Snatch Warmup 3-2-1 Hang Snatch (Build) 3-2-1 Full Snatch (Build) Strength: Snatch Level 1: Heavy 3 / Technique Level 2: 5…

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March 16, 2017

By Tony Fusaro | March 15, 2017

CrossFit: Warm Up: Shoulder DROM 3rds 10 Reverse Dips 5/5 Pillar w/ arm reach 10/10 Single Arm KB Press 5 BB Push Press (Build) Strength: Push Press Level 1: 3 x 5 (+5) Level 2: Heavy 5 then 1 @ 80% for max reps Skill: Rowing WOD: Alternating EMOM Even: 150m Row Odd: 8 S2OH…

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March 1, 2017

By Tony Fusaro | February 28, 2017

Spring is almost here!  Beginning in March Commitment Club is going to change slightly.  In place of attendance being the metric we measure this month the metric will change to a movement (or more precisely a skill).  March’s CC will be based on Double Unders!  Each member will be placed into one of two groups:…

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January 3, 2017

By Tony Fusaro | January 2, 2017

CrossFit:  Warm Up: 3rds 10 Scap Activation Drill 10 Kips/Kipping Practice 10 EB Press Skill: Split Jerk Footwork Strength: Split Jerk Level 1: Technique Level 2: 5 x 3 *Goal is same weight as last push press from 12.13 WOD: “Nunu” 15min AMRAP 10 S2OH (135/95) 10 T2B 10 Box Jump (24/20) BodyFit: 069 Warm…

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