July 18, 2017

CrossFit: Warmup: 2rds 10 Kips/Kipping Practice PA Snatch Warmup Then 3 position Hang Snatch x 3 (Build) Strength: Hang Snatch 8 Min EMOM – 2 Reps *Same weight as 07/05/17 WOD: “07/02/2016” 10-1 T2B 1-10 DB Press 100 m Run BodyFit 121 Warm Up: 8min WAMRAP 10 Kips/Kipping Practice 10 Single Arm KB Press (Light)…

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July 17, 2017

Thank You to the Alphaholics that came out to the Pirate game on Saturday night.  It’s always fun to spend time outside of the gym with you all.  Looking forward to future Alpha events Warmup: Chubbs Sequence 3rds :10 Wall Stretch :10 Superfriend + 4 FS (Build) 6 Strict Pullups Strength: Front Squat Level 1:…

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July 14, 2017

Reminder: Tomorrow is the Alpha Pirate Tailgate.  We hope you’re able to join us for the tailgate and/or the Pirate game.  Will be fun to spend sometime outside of the gym.  All are welcome! $10 per adult for the tailgate and jokes. Warmup: 3rds 10 Face Pulls 10 Strict Burpees 100m Run Strength: Bench Press…

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July 13, 2017

CrossFit Warmup: PA Clean Warmup x 2 30(60) Double Unders x 2 PVC Positions 3 position Hang Clean x 3 (Build) Strength: Hang Clean Level 1: Technique Level 2: Heavy 2 1 every :30 s for 5 min WOD: “Dirrty” 60-40-20 DB Snatch (50/35) DU (3:1 s) BodyFit 120 Warm Up: Heat Yo Meat *Focus…

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July 12, 2017

Warmup: 3rds 10 Scap Depressions 5/5 Knee Hug Lunge Step 10 KB Good Mornings 10 EB Thrusters Strength: Pistols 4 x 6-8 Pullups 4 x 5 (+weight) WOD: “Thinning Hair” 30 Deadlifts (185/135) 30 Thrusters (95/65) 30 Pullups  

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July 11, 2017

CrossFit Warmup: Shoulder DROM Scap Activation x 2 PA Clean Warmup x 2 5 Clean and Press x 3 (Build) Strength: Strict Press Level 1: 3 x 5 (+5) Level2: 4 x 3 (+ 06/22/17) WOD: 12 EMOM Even: Cal Assault Bike (10/7) Odd: 5 Clean and Jerk (135/95) BodyFit 119 4rds 20 Double Unders/Practice…

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July 10, 2017

This coming Saturday is the Alpha Pirate Tailgate.  If you signed up and ordered a shirt and ticket you’ll recieve an email this week with further details.  We were able to get an additional set of tickets (2) so it you’re interested in joining us please let me know.  These tickets will be on first…

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July 7,2017

Warmup: Deadbugs 4 x :45/:45 Then 3rds 12 Banded Good Mornings 8 Feet Elevated Ring Rows 4 Speed Deadlifts Strength: Deadlift All Levels:  10 min- 1 rep every :30 @ 95% *Heavier than last week WOD: Linchpin Test 10 5 Rounds 15 Wallballs (20/14) 15 Power Cleans (95/65)

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July 6, 2017

CrossFit Warmup: Shoulder DROM 5min WAMRAP :15 HS Hold 10 Elevated Pushups Pistol Practice WOD: “King and Queen” 40 Rds 2 HSPU 4 Pistols (2/2) 6 HRPU *Alternate Rounds BodyFit 118: Warm Up: Heat Your Meat Trunk: 3rds 10/10 Banded Rotations 10/10 Med Ball 2 Toes 20m AMRAP 1 HSPU 2 Squats 3 KBS 2……

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July 5, 2017

Warmup: PA Snatch Warmup x 2 PVC Positions 3 position Hang Snatch x 3 (Build) Strength: Hang Snatch Level 1: Technique Level 2: Heavy 2 Then 1 every :30 for 5min WOD: 4 x 500m Row Repeats *Intensity will be determined by whether or not you worked out yesterday.  Be smart about how hard you…

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