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October 11, 2018

*Schedule Reminder – There will be NO 12pm noon class.  Sorry for the inconvenience.*

CrossFit:

Warm Up:
3rds
10 Scap Progression
5/5 Knee Hug Lunge Step
5/5 Pillar with arm reach
Hip Mobility
:10 AB Sprint

Strength: 8min EMOM
Even: 6 Strict Pullups
Odd: 6/6 Weighted Lunges

WOD: “LATT”
5rds
:30 AB Sprint
Rest 2min
*Score is total calories

BodyFit: 262

Warm Up:
8min WAMRAP
Hip Mobility
10 Kips / Kipping Practice
10 Plate Touches
10 Air Squats

WOD:
4rds
Min 1: Max Wall Balls
Min 2: Max Situps
Min 3: Max Ball Slams
Min 4: Max Pullups
Min 5: Max Cals AB
Min 6: Rest

 

Posted on

October 3, 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 Pullups
4 x 6/6 BB Step Up

WOD: “Unicycle”
8min AMRAP
D&B Waiter Walk
6/6 KB Lunges (Goblet)
D&B Suitcase Walk
6/6 KB Snatch

Cooldown: 5min

Posted on

September 27, 2018

CrossFit:

Warm Up:
3rds
10 Scap Progression
:15 Table Top Stretch
PA Snatch Warmup (3-4-5)

Strength: 8min EMOM
Even: 6 Strict Pullups
Odd: 6 Strict Dips
*Add weight to either if necessary*

Partner WOD: “Fried Chicken and Rigs”
20 Snatch (115/85)
40 T2B
60 S2OH
80 KBS – Russian (AHAP)
*Between movements 40 cals AB*

BodyFit: 258

Warm Up:
Get Your Chili Warm

Trunk:
3rds
:40 Plank with pushup
15 Straight Leg Lifts
101/10 Heel Touches

WOD:
3rds
800m Run
40 Calorie Row
20 Burpee Over Rower

 

Posted on

September 20, 2018

CrossFit: 

Warm Up:
Overhead Mobility
3rds
10 Scap Depressions
10 Walking Lunges
PA Clean Warmup

Strength: 8min EMOM
Even: 6 Strict Pullups *Add weight if necessary
Odd: 6/6 Weighted Lunges

Partner WOD:
“Rory and Boz”
For Time
20 Ground 2 OH (95/65)
800m Run
20 G2OH (115/85)
400m Run
20 G2OH (135/95)
200m Run
20 G2OH (155/115)
100m Run
20 G2OH (185/125)
100m Run
*Both partners must run distance, reps split between teammates

Cool Down: 5min

BodyFit: 256

Warm Up:
Heat Yo Meat 3-5min
Dynamic Warmup
3rds
10 KBS (Build to working weight)
5 Strict No Jump Burpees

WOD:
5rds
20 Calorie Row
20 KBS – Russian (AHAP)
20 Burpees

Cool Down: 5min

Posted on

August 28, 2018

CrossFit:

Warm Up:
3rds
10 Scap Progression
10 Knee Hug Walking Lunge
10 Plate Touches (Build)
10/10 Russian Twists

Strength: 15min clock
4 x 6 Strict Pullups *Add weight if necessary
4 x Fastest Front Carry

WOD:
Buy In: 800m Run
21-15-9
T2B
Rotational Ball Slam
9-15-21
KBS – Russian (53/35)
KB Walking Lunge
Cash Out: 800m Run

BodyFit: 247

Warm Up:
3rds
10 Scap Progression
10 Knee Hug Walking Lunge
10 Plate Touches (Build)

Trunk:
2rds
3 way Pillar Series
10/10 Getup Situp

WOD:
Buy In: 800m Run
21-15-9
T2B
Rotational Ball Slam
9-15-21
KBS – Russian (53/35)
KB Walking Lunge
Cash Out: 800m Run

 

Posted on

July 31, 2018

CrossFit: 

Warm Up:
6min WAMRAP
10 Scap Progression
10 Plate Touches
Hip Mobility

Skill: Turkish Getup

Strength: 15min running clock
4 x 6 Strict Pullups *Add weight if necessary
Work to heavy Turkish Getup *Right & Left

WOD:
“Twosday”
Every 3:00 x 5
8 T2B
10 Ball Slams
12/8 AB Cals

BodyFit: 241

Warm Up:
Shoulder DROM
3rds
10 Kips / Kipping Practice
10 Plate Touches
15 Straight Leg Lifts
:20 AB Sprint

Partner WOD:
50-40-30-20-10
Calorie AB
Ball Slams
Pullups
Situps
*Work can be split however but must be equal*

Posted on

July 10, 2018

CrossFit:

Warm Up:
3rds
10 Scap Progression
:15 Table Top Stretch
10 Plate Touches (Build)
5 Strict No Jump Burpees
100m Jog

Strength: 10min Alternating EMOM
Even: 8 Strict Pullups
Odd: 8 Strict Dips

Partner WOD:
“Bell and Lind”
4rds
25 Burpees
25 Ball Slams
*Partner A works while Partner B runs 200m, then switch*

BodyFit: 235 

Warm Up:
8min WAMRAP
20 Double Unders / Singles
10/10 Single Arm Press
10 Plate Touches
10 Air Squats
5 Strict No Jump Burpees

WOD:
400m Run
40 Wall Balls
15/15 DB Snatch
20 KBS – American
Rest 4min
400m Run
40 Double Unders (3:1)
30 DB Thrusters
20 Burpee Over Box
Rest 4min
400m Run
40 Wall Balls
15/15 DB Snatch
20 KBS – American
*Same weight for Snatch and Thruster*

Posted on

June 14, 2018

*Schedule note: with no classes Friday evening the 2 classes (6am and 12pm) will be uncapped.  We’ll accommodate all that want to work out on Friday.  We appreciate your understanding for event preparation*

CrossFit: 

Warm Up:
Squat Prep
3rds
10 Scap Progression
:15 Weighted Lunge Hold ( R&L)
10 Thrusters (Build)

Strength: 10min Alternating EMOM
Even: 8 Strict Pullups
Odd: 8/8 Split Squats

WOD:
“Thirsty Thursday”
12min AMRAP
100m Run
1,2,3…Bear Complex (95/65)
*Each round add 1 cycle of the Bear Complex*

BodyFit: 228

Warm Up:
Get Your Chili Warm (3-5min)
Squat Prep
3rds
10/10 Single Arm Press
10 Plate Touches

WOD:
7rds
14 Wall Balls (20/14)
14 Cals Rower/AB
7/7 DB Snatches (50/35)
140m Run

Posted on

January 30, 2018

CrossFit:

Warm Up:
3rds
:15 Hollow Hold & :15 Superman Hold
10 Kips / Kipping Practice
2/2 Leg Cradle Lunge Step Horizontal Rotation
10 Plate Touches

Strength:
All Levels: 10min Alternating EMOM
Even: 5 Strict Pullups
Odd: 5/5 Split Squats

WOD:
“Doctor, Doctor”
Alternating Tabata x 8
1) T2B
2) Ball Slams
*Score is total reps of each movement*

BodyFit: 191

Warm Up:
3rds
25 Double Unders / Practice
:15 Hollow Hold / :15 Superman Hold
10 Kips / Kipping Practice
15 KBS – American

WOD:
For Time
4rds
10 T2B
10 Ball Slams
10/7 Cals AB
Rest 4min
For Time
5rds
5 Ring Rows
10 Straight Leg Raises
20 Double Unders (3:1)
Rest 4min
5min Max Meter Row