May 10, 2018

CrossFit: Warm Up: Ankle Circuit 3rds 25 Double Unders/Practice Kips/Kipping Practice 5 Box Jumps (Build) :20 Nose to Wall HS Hold WOD: “Focker’s Shins” 1000m Row 3 Rounds 5 Wall Walks 10 Box Jumps (30/24) 100 Double Unders (3:1) 3 Rounds 10 T2B 10 Ball Slams 800 m Run *Compare to 5.16.17* BodyFit:  Warm Up:…

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May 4, 2018

This Sunday we will have 2 teams running in the Pittsburgh Marathon on relay teams.  If you going to be down there or interested in coming down to cheer on your fellow Alphaholics we’ll be hanging out afterwards for some celebratory food and drinks.  See myself or April for details. Warm Up: 8min WAMRAP 10…

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April 25, 2018

Alpha Spring Cleaning Nutritional Challenge begins this Saturday April 28th at 10am.  Take this opportunity to begin to build or reinforce healthy habits that support your health and fitness goals.  Still room to join us and the more the merrier.  See myself or April with any questions or interest in participating. Warm Up: 3rds 10…

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April 16, 2018

Congrats to Meyer’s Lemon’s for their 11th place finish this past weekend at the MAAC competition in Baltimore.  From the updates we got this weekend they had a great time and kicked ass!  Thank you for representing Alpha so well. Also, we will be holding our first Happy Hour of the summer this coming Friday…

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April 5, 2018

CrossFit: Warm Up: 3rds 10 Kips / Kipping Practice 10 Wall Drill 8/8 Single Arm Push Press 10 Plate Touches 8-6-4 – Push Press (Build) Strength: Push Press Level 1: 3 x 5 (+5) Level 2: 5 x 2 (Build) WOD: “Trip 8’s” 12min AMRAP 8 T2B 8 Ball Slams 8 Box Jumps BodyFit: 210…

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March 5, 2018

Another great Alpha Open last Friday with lots of great scores and even some PR’s.  Way to go guy and gals, let’s keep this momentum for the next 3 weeks. Warm Up: Squat Prep 3rds 10 Kips/Kipping Practice 10 Plate Touches :10 Superfriend + 5 :03 Pause FS (Build) Strength: Front Squat Level 1: 3…

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February 23, 2018

Tonight is the start of the Alpha Open!  Heats will begin at 6pm on a first come first serve basis.  We will run heats as long as necessary.  If you haven’t already signed up you still can, if you aren’t participating you are more than welcome to come and cheer on your fellow Alphaholics –…

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February 20, 2018

Friday Night Lights: Begins at 6pm this Friday Feb. 24th.  Sign up on the whiteboard and enjoy the Alpha Open over the next 5 weeks with your fellow Alpha members.  You won’t regret it.  The WOD below is a little taste of the type of workouts you will see in the Open. See any of…

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February 6, 2018

CrossFit: Warm Up: 3rds 10/5 Cal AB Sprint 10Face Pulls 5 Burpee Walkups 5/5 Dynamic Pushups Strength: DB Bench All Levels: 4 x 6 (+5) – Straight *Weigth from 1.29.18* Partner WOD: “Gin and Juice” 5min AMRAP x 3 3,6,9,12…. Burpee Cal AB Rest 2min BodyFit: 193 Warm Up: Get Your Chili Warm 3rds 10…

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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…

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