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January 7, 2019

Let’s get back to work! Day 1 of our new strength cycle and you’ll be seeing some new movements. Have fun and let us know what you think.
Reminder – Winter Wellness challenge begins in 2 weeks (Saturday January 19th). For anybody who needs some guidance on healthy long term food habits, accountablity to get back on track or both this is for you. Sign up with a friend and both of you will save $20! See a coach with any questions.

Warm Up:
8min WAMRAP
2/2 Spiderman w/ Rotation
:15 Modified Table Top Hold
5/5 Knee Hug Lunge Step
10 Scap Progression
Pole Squats

Strength: Bulgarian Split Squat
All Levels: 4 x 8/8 (Build)

WOD: “Fine Print”
5-10-15-20
Walking Lunge
Pullup
Mt. Climber (R+L=1)

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January 3, 2018

CrossFit:

Warm Up:
Partner Mobility
3rds
PA Snatch Warmup (3-4-5)
2/2 Knee Hug Lunge Step Vert Flex Ext
25 Double Unders / Practice

Strength: Squat Snatch
All Levels: Sets of 3
*Focus on receiving bar at bottom of squat*

WOD:
For Time
30 Snatch (95/65)
60 Situps
45/45 Walking Lunges
120 Double Unders (3:1)

BodyFit: 283

Warm Up:
Heat Your Meat
6min WAMRAP
10 Scap Progression
10 Elevated Pushups
10 Air Squats

WOD: “Barbara”
5rds
20 Pullups
30 Pushups
40 Situps
50 Air Squats
Rest 3min

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November 15, 2018

CrossFit:

Warm Up:
3rds
10 Scap Progression
5/5 Reverse Lunge to High Knee
3 position Pw. Snatch *3reps  at each position*
:30 Side Pillar (R&L)

Strength: 15min clock
4 x 6 Strict Pullups
4 x 6/6 Weighted Stepups (Build)

WOD: “Darkness”
15min AMRAP
10 Pw. Snatch (75/55)
10 Pullups
5/5 Fr. Rack Lunges
10 Push Press
*Compare to 11.14.17*

BodyFit: 272

Warm Up:
Hip Mobility
3rds
5/5 ML Press
10 Kips / Kipping Practice
5/5 Knee Hug Walking Lunge
5 Box Jumps (AHighAP)

WOD:
Pullups – 10 – 1
Box Jumps – 20 – 2
100 Mountain Climbers (1,2,3,4)
DB Snatch – 1/1 – 10/10
Walking Lunge – 1/1 – 10/10

 

 

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November 8, 2018

CrossFit and BodyFit: 270

Warm Up:
3rds
20 Double Unders / Practice
10 Scap Progression
15 Air Squats
Then
WOD Setup

WOD: “Filthy 50”
50 Box Jump (24/20)
50 Jumping pull-ups
50 KBS – American (53/35)
50 Walking Lunges
50 K2E
50 EB Push Press
50 Back extensions
50 Wall Balls (20/14)
50 Burpees
50 Double Unders (3:1)
*Compare to 9.7.17*

Posted on

October 8, 2018

Schedule Notice: There will be NO 12pm class on Thursday October 11th.  Sorry for the inconvenience.

Warm Up:
Squat Prep
3rds
2/2 Knee Hug Lunge Step Vert Flex/Ext
5 :05 Goblet Squats (Build)
10 KBS – American
5 Front Squat (Build)

Strength: Front Squat
Level 1: 3 x 5 (+5)
Level 2: 5 x 2 (Build)

WOD: “Cool G”
10rds
10 KBS – American (72/53)
5/5 Walking Lunges

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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

Warm Up:
Ankle Circuit / Hip Mobility
3rds
25 Double Unders / Practice
10 Scap Depressions / Kip / Pullups
5/5 Knee Hug Walking Lunge
15 KBS – Russian – (Build)

WOD:
2rds
100 Double Unders (3:1)
80 KBS – Russian
60 Walking Lunges
40 Situps
20 Pullups
*Every 3min 100m Run*

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May 23, 2017

CrossFit: 

Warm Up:
Overhead/Wrist Mobility
PA Snatch Warmup x 2
Barbell Complex x 3

Strength:
Snatch
Level 1: Heavy 3 / Technique
Level 2: Heavy Single
*If weight feels good – go get it!  If not work to a manageable single

WOD:
“Vive La France”
10min AMRAP
10 Pullups
20 Situps
40 Double Unders (3:1)

BodyFit: 109 

Warm Up:
Ankle Circuit
3rds
40 Singles
5/5 Step Lunge
5 Ring Rows
5/5 MB to Toes

WOD:
For Time
2rds
100 Double Unders (3:1)
80 KBS – Russian
60 Walking Lunges
40 Situps
20 Pullups
Every 2min – 100m Sprint

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May 11, 2017

Happy Hour Tomorrow Patron in the Fox Chapel Plaza.  Come enjoy the company of your fellow Alphaholics outside of the gym.

CrossFit: 

Warm Up:
Overhead Mobility
2rds
:20 Nose to Wall HS Hold
PA Snatch Warmup
3-2-1 Hang Snatch (Build)
3-2-1 Full Snatch (Build)

Strength:
Snatch
Level 1: Heavy 3 / Technique
Level 2: 5 x 1 (Build)
*Not a test.  Work to heavy but manageable single

Partner WOD:
“Charmed”
Fran (21-15-9 – Thrusters and Pullups)
Diane (21-15-9 – Deadlifts and HSPU)
Isabel (30 Snatches)
*Work can be split anyway

BodyFit: 106

Warm Up:
Chubbs Sequence
Heat your meat

WOD:
3rds
15 Burpees
15 S2OH
Rest 5min
3rds
15 Box Jumps
15/15 Walking Lunges
Rest 5min
15 Pullups
15 KBS – Russian