April 24, 2018

By Alpha Athletics Crossfit 412 | April 23, 2018

CrossFit:  Warm Up: Ankle Circuit Double Under Practice – 4min 3rds :15 Table Top Stretch 10 Knee Hug Walking Lunge 7 Strict No Jump Burpees Strength: All Levels – 10min Alternating EMOM Even: 8 Dips Odd: 5/5 Single Leg DB RDL WOD: “Double Time” 10min AMRAP 5/5 KB Lunges 10 Burpees 20 Double Unders (3:1)…

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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:…

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