Posts Tagged ‘Wall Balls’
March 14, 2017
*6amer’s – Please make sure to check the website before leaving for the morning class in case the storm is worse than expected. Â If you are unable to make it in, please remove yourself from the roster. Â If we have to cancel I will post prior to 5:30am. CrossFit: Warm Up: 4rds 10 Face Pulls…
Read MoreMarch 10, 2017
FNL at Rising Six CF in Plum. Â Train pulls out of Alpha at 5:30pm. Â For anybody unable to make it tonight we will hold the Open workout tomorrow morning at 10am come #GETIT then! Warm Up: Get you chili warm Shoulder Mobility Hip Mobility WOD: “Cindy-ish” Insprired by CF Linchpin 20min AMRAP 7 C2B Pullups…
Read MoreMarch 9, 2017
Reminder: Tomorrow evening Rising Six CF for CF Open 17.3. Â Leaving Alpha at 5:30pm if you want to carpool. Â See coaches with any questions. CrossFit: Warm Up: Deadbugs 3 x 1:00 / 1:00 3rds 1/1 Seesaw Walk 8 BB Bent Over Row 4 Speed Deadlifts Strength: Deadlift All Levels: 1 rep every :30 for 15min…
Read MoreFebruary 16, 2017
CrossFit: Warm Up: 500m Row – Easy pace 3rds :45 Deadbug :25 HS Hold 10 KB Good Morning (Heavy) Strength: Deadlift Level 1: 1 x 5 (+10) Clean Pulls Level 2: 3 x 5 *Weight should be 100+% of 1 RM Clean WOD: Open 16.4 55 Deadlift (225/155) 55 Wall Balls (20/14) 55 Calorie Row…
Read MoreFebruary 9, 2017
Schedule Update: Â 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. Â 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 MoreFebruary 6, 2017
Thank you to all of the members that came to the joint workout with Rising Six on Friday evening. Â The energy and camaraderie in the gym was great, I hope you all had a good time. Â We’re looking to do this in March but we’ll go to Rising Six instead. Warm Up: Squat Prep Then…
Read MoreFebruary 2, 2017
Reminder: Tomorrow evening 6:30pm Rising Six CF joint workout. Â Come enjoy and evening and meet others in the Pittsburgh CF community. CrossFit: Warm Up: Wrist Mobilty Shoulder DROM 2rds PA Snatch Warmup PA Clean Warmup Partner WOD: “Roethlisberger & Holmes” 6 min AMRAP 1, 2, 3, 4, 5… Snatches (75/55) *Each partner must complete each…
Read MoreJanuary 19, 2017
CrossFit: Warm Up: Wrist Mobility 4rds :20 Nose to Wall HS Hold 10 EB Strict Press 4 Broad Jumps Strength: HSPU All Levels: 4 x 6-8 Partner WOD: “Barnum and Baily” 20min AMRAP 50 Ball Slams 50 Box Jumps 50 KBS – American 400m Shuttle *Work can be broken up however partners want BodyFit: 074…
Read MoreJanuary 16, 2017
This Saturday is the beginning of the Whole Life Challenge. Â We’ve done this a few times last year and have set up an Alpha team again. Â This challenge is a great opportunity to bring awareness to lifestyle habits that contribute to an overall fitness. Â Consider joining us it will help you develop better habits that…
Read MoreJanuary 6, 2017
It’s with sadness that next weeks Happy Hour at Zone 28 in Harmarville will be a going away happy hour for DP as he moves back to Detroit. Â To make it doubly sad it will also our last happy hour with Brandon “Gibs” and Kristin “Chops” Clarke as they have recently purchased a new house…
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