Posted on

November 29, 2018

CrossFit:

Warmup:
3rds
10 Scap Progression
2/2 Knee Hug Lunge Step Vert Flex/Ext
5 Strict No Jump  Burpees
10 EB Thrusters

Strength: 15min clock
4×6 Strict Pullup
4×6/6 Weighted Lunges

WOD:
“Styx and Stones”
40 Calorie Row
30 Thrusters (95/65)
20 B.O.B
10 C2B
20 B.O.B
30 Thrusters
40 Calorie Row

BodyFit 275:

Warm Up:
3rds
25 Double Unders / Practice
10 KBS (Build to working weight)
10 Straight Leg Lifts
15 Air Squat

WOD:
0-10:00 minutes
21-15-9
Calories Assault Bike
KBS – American (53/35)

10:00-20:00
21-15-9
Calorie Row
Ball Slams

20:00-30:00
42-30-18
Double Unders
Wall Ball

Posted on

September 25, 2017

This coming Saturday is going to be exciting at Alpha.  We will have our last FREE Community Workout of September followed by the Inagural Alpha Athletics Decathlon.  Along with that there will be vendors from some local business’ at the gym.  Follow the Alpha IG page for the remaining Decathlon events and for details about this coming Saturday.  Hope to see you all there!

Warmup:
Chubbs Sequence
3rds
2/2 Leg Cradle unge Step Vert Flex Ext
5 Strict Pullups
10 EB Thrusters

Strength:
Weighted Lunge
All Levels: 4 x 6/6
*Compare to 8.21*

WOD:
“Safari”
800 m Run
50 Thrusters (95/65)
800 m Run

Posted on

August 14, 2017

Big Congrats to DJ, G$ and Mouse who rocked out at a competition this past weekend at CF Mayview in Bridgeville.  All three repped Alpha awesomely.  Great work guys I hope you had fun!

Warm Up:
3rds
2/2 Lunge Step vert. flex ext
10 Scap Depressions
10/10 Lunge Step Banded Rotations

Strength:
Weighted Lunge
All Levels: 4 x 8/8
*Leave some in the tank for the upcoming weeks*

WOD:
“Candlelight”
1min work : 1min rest x 6
10 Ball Slams
Max Rep Burpee
*Score is total burpees

Posted on

May 3, 2017

Warm Up:
3rds
3 :05 HS Hold w/ :03 Eccentric
2/2 Leg Cradle Lunge Step w/ vert flex/ext
5 Push Press (Build)

Skill:
Split Jerk Footwork

Strength:
Split Jerk
Level 1: Technique (Sets of 3)
Level 2: 5 x 1
*Add weight from 4.25.17

WOD:
“Horse Trader”
12min AMRAP
5 HSPU
5/5 Weighted Lunge
15 KBS – Russian (72/53)

Hump Day Pump:

A)
Front Squat – 4 x4 (Build)

B)
Close Grip Bench Press – 40 reps
*Pick a weight and do 40 reps for time.

C)
3rds Superset
MR Banded Tricep Ext :60
MR Barbell Bicep Curl :60
*Rest between sets

Posted on

April 13, 2017

Don’t forget tomorrow Alpha Happy Hour at Pub 333 in Oakmont.

CrossFit:

Warm Up:
Chubbs Sequence
3rds
2/2 Leg Cradle Lunge Step w/ vert flex/ext
:10 Table top hold
10 True Pushups

Skill:
https://www.youtube.com/watch?v=BZHdEWVLiag

Strength:
Pistol Progression & Dip Progression
All Levels: 4 x 6-8 reps

WOD:
“Wheeler and Ronnie”
12rds
5/5 Weighted Lunge
10 HRPU
10 Ball Slams
*Partners alternate movements

BodyFit: 098

Warm Up:
Chubbs Sequence
3rds
10/10  Step Lunges
10 Kips/Kipping Practice
10 KBS – American

WOD:
50-40-30-20-10
Row or Bike
50 – Weighted Lunges
40 – HRPU
30 – Ball Slams
20 – Pullups
10 Burpees