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March 1, 2018

Don’t forget tomorrow evening is the second week of the Alpha Open and FNL.  If you can’t make it tomorrow Saturday at 10am is the designated make up time.  IF you can’t make either time see a coach to schedule before next Monday.

CrossFit: 

Warm Up:
Ankle Circuit
Overhead/Wrist Mobility
3-4-5 PA Snatch Warmup
10/10 Russian Twists
20 Double Unders /Practice

Strength:
Snatch
All Levels: 10min to build to a challenging 3 reps

WOD:
“Throwback”
5rds
3 T&G Snatch (AHAP)
5/5 Rotational Ball Slam
20 Double Unders (2:1)
Rest :60

BodyFit: 200

Warm Up:
Get Your Chili Warm

Skill Work: 15min
Turkish Getup

WOD:
For Time
200 Air Squats
200 Situps
200 Lateral Hops
*Every 4min 200m row*
**Movements can be broken up however you like**

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February 27, 2018

CrossFit: 

Warm Up:
Shoulder DROM
3rds
10/10 Single Arm Press
5 Strict No Jump Burpees
5 Broad Jumps
5 Push Press (Build)
100m Jog

Strength:
Push Press
Level 1: 3 x 5 (+5)
Level 2: Heavy 5 then 1 @ 80% for MR

WOD:
“Smoke em if you got em”
For Time
200m Run
15-12-9-6-3 Burpee Box Jump

BodyFit: 199

Warm Up:
Get Your Chili Warm
8min WAMRAP
20 Double Unders /Practice
7 Strict Burpee Walkups
14 KBS (Build) *ROM & weight*

WOD:
For Time
5rds
15 Cal Row
10 Burpee Box Jump
Immediately into
5rds
15 KBS – American
10 Cal AB
Immediately into
5rds
30 Double Unders (3:1)
10 HRPU

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February 26, 2018

Great turnout for our first FNL of the Alpha Open season!  Great energy, great support and smooth heats – just what we’re looking for each week.  If you were unable to perform 18.1 this weekend make sure you set up time sometime on Monday.  See you all this coming Friday!

Warm Up:
Squat Prep
3rds
10 Scap Depressions / 10 Kips / 10 Pullups
5/5 Pillar with arm reach
10 EB Thrusters
5 :03 Pause Front Squats (Build)

Strength:
Front Squat
Level 1: 3 x 5 (+5)
Level 2: 4 x 7 (Build)

WOD:
“Francine”
7min AMRAP
6 Thrusters (95/65)
2,4,6,8… Pullups

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February 23, 2018

Tonight is the start of the Alpha Open!  Heats will begin at 6pm on a first come first serve basis.  We will run heats as long as necessary.  If you haven’t already signed up you still can, if you aren’t participating you are more than welcome to come and cheer on your fellow Alphaholics – the more the merrier.  I hope to see you all here tonight for a big kickoff!

Warm Up:
42/36 Cal Row
3rds
10 Kips / Kipping Practice
10/10 Single Arm Press
15 KBS – Russian – (Build)

Skill:
DB Hang Clean to OH

WOD:
Open 18.1
20min AMRAP
8 T2B
5/5 DB Hang Clean to OH
14/12 Calorie Row

 

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February 22, 2018

Tomorrow night: Friday Night Lights!  There’s still time to sign up and participate in the Alpha Open.  Don’t miss out!  Sign up on the whiteboard with your name and tshirt size.  See any of the coaches with questions.

CrossFit: 

Warm Up:
3rds
10 Banded Pullaparts
PA Clean Warmup
5 Burpee Walkups

Strength:
DB Bench Press
All Levels: 4 x 8 (Straight)
*Same weight as 2.6.18*

WOD:
“Day Date”
4rds
20 Wall Balls (20/15)
10 Burpees
5 Clean and Jerks (135/95)

BodyFit: 198

Warm Up:
Get Your Chili Warm
3rds
5 Inch Worms
15 Air Squats
10/10 Russian Twists

WOD:
3rds
500m Row
50-30-10
Wall Balls
MB2T
Rotational Ball Slams

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February 21, 2018

Last 2 days before the Alpha Open, don’t miss out!  Sign up on the Whiteboard with your name and tshirt size and prepare to have fun with your fellow Alphaholics over the next couple of weeks.  Cost is $20 American dollars and you must complete all 5 workouts to receive the tshirt.  See the coaches with any questions.

Warm Up:
3rds
1:00 Deadbug
8 Feet Elevated Ring Rows
8 BB Good Morning (Build)
5 Deadlifts (Build) – Speed!!

Strength:
Deadlift
Level 1: 1 x 5 (+10)
Level 2: 5RM – Go set a PR!

WOD:
“Short Track”
70/50 Cals AB
*Top of every minute +5 KBS – Russian*

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February 20, 2018

Friday Night Lights: Begins at 6pm this Friday Feb. 24th.  Sign up on the whiteboard and enjoy the Alpha Open over the next 5 weeks with your fellow Alpha members.  You won’t regret it.  The WOD below is a little taste of the type of workouts you will see in the Open. See any of the coaches with questions.

CrossFit:

Warm Up:
3rds
:25 HS Hold / 3 :05 Hold with :03 eccentric
:15 Weighted Lunge Hold (R & L)
10 Kips / Kipping Practice
4 Broad Jumps

Strength:
All Levels: 10min Alternating EMOM
Even: 5 HSPU
Odd: 4/4 Weighted Lunges

WOD:
“Open 12.3”
18min AMRAP
15 Box Jumps
12 Push Press (115/75)
9 T2B

BodyFit: 197

Warm Up:
Ankle Circuit
3rds
30 Double Unders / Practice
:15 Hollow Hold /Superman
10 Scap Depressions / Kips / Pullups
15 Air Squats

WOD:
100m Shuttle Run|
40-40-40
Box Jumps
Pullups
Situps
200m Shuttle
30-30-30
300m Shuttle
20-20-20
400m Shuttle
10-10-10

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February 19, 2018

Don’t forget this coming Friday evening will be the first Friday Night Lights for the 2018 Alpha Open.  The Alpha Open is how we participate in the worldwide CF Open that begins this Thurs.  We will be talking a lot this coming week about how and why you should consider participating but just know it is a fun event to do with your fellow Alphaholics.  If you haven’t already signed up there will be a board at the gym for you to add your name and tshirt size.  The coaches will answer any questions you have this week so don’t be afraid to ask.

Warm Up:
Squat Prep
3rds
6 Strict Pullups
:25 Goblet Squat Hold
8 EB Thrusters
5 Back Squat (Build)

Strength:
Back Squat
Level 1: 3RM
Level 2: 1RM
Let’s see some PR’s!

WOD:
“Seagull”
5min ARMAP
Cluster (135/95)

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February 16, 2018

Warmup:
3rds
10 Banded Pullaparts
:40 Plank with Pushup
10 KBS – American – Build
5 Strict No Jump Burpees

Strength:
All Levels: DB Bench Press 4 x 7 (Straight)
*Same as 02/06/2018

WOD:
“Madison and Evan”
Buy In: 100 Calorie AB
8 Rounds
20 KBS – Russian (AHAP)
10 Burpees
20 Mountain Cimbers
*Alternate Movements*