December 18, 2017

By Alpha Athletics Crossfit 412 | December 17, 2017

Scheudule note: Regular schedule this week except NO 5:30pm class on Friday.  We will be closed on Christmas, enjoy the holiday with loved ones. This week we’ll be testing some of our strength exercises.  I want you go after PR’s – test yourself, get uncomfortable CrossFit:  Warm Up: Chubbs Sequence 3rds :30 Goblet Squat Hold…

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November 21, 2017

By Alpha Athletics Crossfit 412 | November 20, 2017

CrossFit:  Warm Up: PA Clean Warmup x 2 Wrist/Rack Mobility 10/10 KB Snatch Then 3 positon clean x 3 (Build) Strength: Low Hang Clean Level 1: Technique Level 2: Heavy 3 WOD: Death By KBS – American (AHAP) *Min 1 – 2 reps, Min 2 – 4 reps, Min 3 – 6reps… *15min cap BodyFit:…

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By Alpha Athletics Crossfit 412 | November 19, 2017

Thank you to all of the Alphaholics who came to Friendsgiving this past weekend.  We’re thankful for each and every one of you and it’s nice to get to spend some time outside of the gym with you all. Holiday Week Schedule: Thursday (Thanksgiving) 9am Team WOD – Uncapped class, no signup necessary Friday: 12pm…

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November 17, 2017

By Alpha Athletics Crossfit 412 | November 16, 2017

Don’t forget tomorrow evening is Alpha Friendsgiving beginning at 6pm.  Dinner to be served at 7pm.  Alpha will provide the birds and drinks please bring your best side dish.  Spouse and Sig O’s welcome, please no children.  Hope to see you all there! CrossFit: Warm Up: 3rds 3 way Pillar Series 12 Banded Good Mornings…

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November 14, 2017

By Alpha Athletics Crossfit 412 | November 13, 2017

We’re Back!! CrossFit: Warm Up: 3rds PA Snatch Warmup 2/2 Knee Hug Lunge Step Vert Flex/Ext 10 EB Strict Press Strength: Low Hang Snatch Level 1: Technique Level 2: Heavy 3 WOD: “Darkness” 15min AMRAP 10 Pw. Snatch (75/55) 10 Pullups 5/5 Fr. Rack Lunges 10 Push Press BodyFit: 162 Warm Up: Get Your Chili…

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September 14, 2017

By Tony Fusaro | September 13, 2017

CrossFit: Warm Up: 8min WAMRAP 10 Face Pulls 10 Dynamic Pushups 100m Jog Strength: DB Bench Press All Levels: 4 x 5 (Build) WOD: “Deflated” 27-21-15-9 KBS – Russian (AHAP) Burpees 400m Run BodyFit: 138 Trunk: 3rds 10 Side Pillar w/ hip kiss – R :45 Goblet Squat Hold (AHAP) 10 Side Pillar w/ hip…

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August 25, 2017

By Tony Fusaro | August 24, 2017

Warm Up: 4rds :45 Deadbug 8 Strict Pulls 8 Kang Squats (Build) Strength: Deadlift All Levels: 1 rep every :30 for 10min *Use 95% of 5RM from 8.4 OR heavier than last week* Partner WOD: “The White Stripes” 15min AMRAP 20 Wall Balls (20/14) 10 Cal AB

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August 17, 2017

By Tony Fusaro | August 16, 2017

CrossFit:  Warm Up: Chubbs Sequence 8min WAMRAP :25 HS Hold 15 Air Squats 10 Kips/Kipping Practice Strength: All Levels Pistols – 4 x 6-8 Pullups – 4 x 5 *Add weight if necessary* WOD: “Now We Go” 3rds 200m Run 21 Pullups 200m Run 15 T2B 200m 9 HSPU BodyFit: 130 Trunk: 3rds 10/10 Russian…

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August 10, 2017

By Tony Fusaro | August 9, 2017

Don’t forget Alpha Happy Hour tomorrow Cornerstone Restaurant in Aspinwall.  Join us for some drinks and laughs outside of the gym.  Festivities start when you get there! CrossFit: Warm Up: Chubbs Sequence 3rds :20 N2W HS Hold 5 Russian Babymakers + 10 Air Squats 10 Kips/Kipping Practice Skill/Strength: Pistols & HSPU Level 1: Use time…

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June 19, 2017

By Tony Fusaro | June 18, 2017

I hope all of the Alpha fathers had a nice holiday yesterday and enjoyed some extra love from friends and family. Speaking of friends and family this coming Saturday Alphaholics Coach DJ and Mouse will be competing at the Legends of Lebo competition in Mount Lebanon.  Following our 9am team class we will be heading…

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