October 17, 2019

By Alpha Athletics Crossfit 412 | October 16, 2019

CrossFit Warm Up:400m Run/500m Row/ 30(21) cals AB, 75 DUs9 Min EMOM 1) 20 -25 Frog Pumps 2) 10-15 KB Good Mornings 3) 10-15 Scap pull downs Strength:15min Clock Weighted Step Ups 4×6Chin-ups 4×6 WOD:5rds 15 Wall Balls (20/14)15 KBS – American (AHAP)D&B Front Rack KB Carry x 2 BodyFit Warm Up:400m Run/500m Row/ 30(21)…

Read More

October 3, 2018

By Alpha Athletics Crossfit 412 | October 2, 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…

Read More

February 9, 2017

By Tony Fusaro | February 8, 2017

Schedule Update:  There will be no 5:30pm class tomorrow (Friday) so that members and coaches can be available to attend the Sadie Hawkins event at RAW Training beginning at 6:30.  G$ and myself will be out on the competition floor we hope to see some Alphaholics in the crowd and ready with a beer once…

Read More