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:…

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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…

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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…

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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…

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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…

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