Posted on

February 3, 2020


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)

15min Clock
10-1 DB Hang Clean
20-2 Wall Ball
Remaining time: MR Burpee Over DB


Warm Up:
Squat/Front Rack Prep
3rds (10:00 cap)
10 DU or DU practice
5 Burpee Broad Jump*
1 From Floor Clean Complex (Build)

Strength: Zercher Squat
5 x 5 (Build)

WOD: “I love counting!”  
15min AMRAP
Squat Clean (135/95)
Double Unders (2:1)

Posted on

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
10 Austrailian Chin Ups
10 Pillar to Plank
5 Goblet Squat – Heavy (Build)

Strength: Zercher Squat
All Levels: 5 x 1 (Build)

For Time
150 Wall Balls (20/14)
*Compare to 1.16.17*

Posted on

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:
Squat Prep
:25 Goblet Squat Hold (Build)
8 Australian Chin Ups
8 Strict No Jump Burpees

Strength: Zercher Squat
All Levels: 5 x 3 (Build)
*Heavier than 4.16*


For Time: Courtesy of Deuce Gym
“Venice Beach”
1 mile Run
50 Back Squat (135/95)
30 Burpee To Plate
*Compare 5.1.17*

Posted on

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 at Hitchhiker Brewing in Sharpsburg.  We’ll be down there by 7pm following the evening classes but feel free to start without us.  See any of the coaches with questions.

Squat Prep
10 Kips / Kipping Practice
:20 Goblet Squat Hold + 4 Goblet Squats
8 Chin Ups

All Levels: Zercher Squats
5 x 5 (Build)

Front Squat (135/95)