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

May 17, 2018

Don’t forget tomorrow evening Cornerstone in Aspinwall Alpha Happy Hour.  Be there or be square.

CrossFit: 

Warm Up:
3rds
:20 N2Wall HS Hold
5/5 Knee Hug Walking Lunge
10 Scap Progression

Strength: All Levels – Alternating EMOM
Even: 5 Strict HSPU
Odd: Split Squat 4/4

WOD:
“Gourmet Coffee”
15min AMRAP
3,6,9,12…
Pullups
6/6 KB Walking Lunge
D&B Suitcase Carry

BodyFit: 222

Warm Up:
Get Your Chili Warm
Then
2rds
3-way Pillar Series
10 Kipping (Strict) Knee Raise / T2B

WOD:
“Dave Matthews Band”
10rds
5 Pullups
10 Situps
15 Plate Touches

Rest 4min

800m Sandbag run