February 3, 2020

QuickFit Warm Up:2rds (5:00 cap) 3 Tempo (3311) Goblet squat (WB or DB) 5 Burpee Broad Jump* 5 DB Hang Clean (Build to working weight) WOD:15min Clock 10-1 DB Hang Clean 20-2 Wall Ball Remaining time: MR Burpee Over DB CrossFit: Warm Up:Squat/Front Rack Prep 3rds (10:00 cap) 10 DU or DU practice 5 Burpee…

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April 29, 2019

Warm Up:Squat Prep3rds:10 Goblet Lunge Hold (L&R)5 Tempo Goblet Squat 10 Scap Progression10 BB Bicep Curls Strength: Zercher SquatAll Levels: 5 x 5 (Build) WOD:12 Minute AMRAP6 Pull-ups6 Weighted Lunges (50/35)12 Situps6 Weighted Lunges

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May 14, 2018

Happy Mother’s Day to all you Alpha mothers.  You ladies keep this whole thing running.  Thank You. Warm Up: Squat Prep 3rds 10 Austrailian Chin Ups 10 Pillar to Plank 5 Goblet Squat – Heavy (Build) Strength: Zercher Squat All Levels: 5 x 1 (Build) WOD: “Karen” For Time 150 Wall Balls (20/14) *Compare to…

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April 30, 2018

This coming Sunday Alpha will have 2 teams competing in the Pittsburgh Marathon Relay.  We will keep you all updated on details as they become more clear.  If you’re planning on going down or would like to we’ll let you know where we plan on congregating after the race for some celebratory drinks. Warm Up:…

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April 16, 2018

Congrats to Meyer’s Lemon’s for their 11th place finish this past weekend at the MAAC competition in Baltimore.  From the updates we got this weekend they had a great time and kicked ass!  Thank you for representing Alpha so well. Also, we will be holding our first Happy Hour of the summer this coming Friday…

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July 3, 2017

Warmup: Chubbs Sequence 3rds 10 Chin Ups :40 Plank Hold 10 EB Thrusters Strength: Zercher Squats Level 1: Technique Level 2: 5×5 (Build) WOD: “The Breakup” 100 Thrusters (95/65) *100m Run every break  

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