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June 1, 2018

Tomorrow we kick off Friends and Family Week with an open community workout; all are welcome, no experience necessary.  There will be no cap on classes we will accommodate as many people as we need to.  Tell your friends, family, co-workers, whomever has asked and show them why you love Alpha!

Warm Up:
Get Your Chili Warm
3rds
Overhead /Wrist Mobility
PA Clean WarmUp
5 Box Jumps (AHighAP)
3 position Snatch (Build)

Partner WOD:
“Thor and Loki”
20min AMRAP
400m Shuttle
50 Power Clean (135/95)
40 Jerk
30 Snatch
*Shuttle alternate every 100m
*Barbell work can be split however

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May 31, 2018

Don’t forget next week is Friends and Family Week here at Alpha.  Invite those friends, family, co-workers, whomever and show them why you love Alpha so much.  ALL classes are Free and open to everybody with or without CF experience.  As always our referral program will get you $50 off your membership as well as a $50 credit for the referred member.  Let’s grow the Alpha community!

CrossFit:

Warm Up:
4oom Jog
3rds
10 Kips/Kipping Practice
2/2 Knee Hug Lunge Step Vert Flex/Ext
10 Pillar with arm reach
10 Goblet Squat (Build)

Strength: 10min Alternating EMOM
Even: 5 Feet Elevated Ring Rows
Odd: 4/4 Weighted Lunges

WOD:
“Holy Squat”
4min AMRAP
21 Calorie Row/Bike
21 T2B
21 Front Squat (95/65)
Rest 3min
4min AMRAP
15 Calorie Row/Bike
15 T2B
15 Front Squat (115/85)
Rest 3min
4min AMRAP
9 Calorie Row/Bike
9 T2B
9 Front Squat (135/95)

BodyFit: 226

Warm Up:
500m Row (Easy)
3rds
5/5 Knee Hug Lunge Step
10 Kips / Kipping Practice
15 KBS – American (Build)

WOD:
For Time
1000m Row
3rds
10 T2B
10/10 Walking Lunge
500m Row
2rds
10 T2B
10/10 Walking Lunge
250m Row
10 T2B
10/10 Walking Lunge

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May 29, 2018

A big thank you to all who made it in to participate in the Murph.  The workout is a bear (I know a bit of an understantment) but is not only a CrossFit tradition but a memorial WOD for a man who gave the ultimate sacrifice.  It was great to see so many people working hard and great to get a chance to spend time afterwards enjoying each others company.

CrossFit and BodyFit 225:

*Today both WODs will be the same but please be smart with your intensity depending on how you feel after Murph.*

Warm Up:
Shoulder/Hip Mobility
8min WAMRAP
8/8 Bottoms Up KB Press
10 Air Squats
10 KBS – American
20 Double Unders /Practice

Trunk:
3rds
10/10 Standing Teapots
10/10 Russian Twists
10 V Up’s

WOD:
20min EMOM – :30 on :30 off
Min 1: KBS – Russian (AHAP)
Min 2: Box Jumps (24/20)
Min 3: DB Push Press (Moderate)
Min 4: Calorie Row
*This can be treated as an all out effort (I didn’t do Murph) or a recovery WOD (I did do Murph)

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May 25, 2018

Memorial Day Murph this coming Monday begins at 9am.  Heats will go off every 30min as necessary. We will be hanging out afterwards grilling some food and enjoying some beverages and each others company.  Hope to see you Monday!  If not enjoy your holiday weeknd.

Warmup:
3rds
Rack Mobility
PA Clean Warmup (Build)
3 position Squat Clean (Build)
3 Consecutive Broad Jumps

Strength: Clean
Level 1: Technique – Heavy 3
Level 2: Heavy Single
*If weight feels good, go for a PR*

Choose Your Own Adventure:

WOD:
3rds
20 calorie AB
10 DL (225/155)

Flex Sesh
4 Rounds
12 DB Pullover
8 Hammer Curls

 

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May 24, 2018

CrossFit

Skill: Turkish Getup

Warmup:
10min WAMRAP
2/2 Turkish Getup (Build)
15 KBS – American
10 EB Thrusters

WOD:
“Mass & Matter”
20 min EMOM
Even: 10 Thrusters (95/65)
Odd: 10 Ball Slams

BodyFit: 224

Skill:Turkish Getup

Warm Up:
10min WAMRAP
2/2 Turkish Getup (Build)
15 KBS – American
10 Goblet Squats

Partner WOD
100 -60-20
Wallballs (20/14)
Ball Slams
Situps
*200m Run
**One person works, one person runs

 

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May 23, 2018

Warmup:
3rds
2/2 Knee Hug Lunge Step Vert Flex/Ext
PA Clean Warmup (Build)
15 Elevated Pushups
20 Double Unders / Practice

Strength: 10min Alternating EMOM
Odd: 4/4  Weighted Lunges
Even: 8 Weighted Pushups

WOD:
“Alpha 250”
10 Squat Cleans (95/65)
20 Pullups
30 Pushups
40 Plate Touches* Ball Slams
50 Double Unders
40 Situps
30 Back Squats (95/65)
20 Jerks (95/65)
10 Burpees
*Rx+ (135/95)
**Compare to 7.27.17

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May 22, 2018

CrossFit:

Warmup:
3rds
PA Snatch Warmup – (3-4-5)
Burpee Walkups w/ Broad Jump
20 Double Unders / Practice

Strength: Snatch
Level 1: Technique
Level 2: Heavy Single

WOD:
“Spicy Ketchup”
12 min AMRAP
6 Burpee Box Jump
12 T2B
24 Double Unders (3:1)

BodyFit: 223

Warm Up:
Ankle Circuit
4min Double Under Practice
Then
3rds
8/8 Bottoms Up KB Press
10 Kips / Kipping Practice
5 Box Jumps (AHAP)
10 DB Squats

WOD:
30 DB Snatch (50/35)
30 T2B
30 Double Unders
40 Box Jumps (24/20)
40 DB Push Press
40 Double Unders (3:1)
50 DB Thruster
50 Burpees
50 Double Unders

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May 21, 2018

Schedule Note: Next Monday May 28th we will be holding our annual Murph Memorial WOD.  Heats will begin at 9am and go off every 30min as necessary.  Afterwards we will be hanging out grilling some food, enjoying beverages and each other’s company.  We’d love it if you could make it.  Alpha will supply meat for the grill and beverages we ask members to kindly bring a side dish.  See any coach with questions.

CrossFit:

Warmup:
Squat Prep
3rds
:10 Superfriend + 4 FS (Build)
:40 Plank with pushup
6 Goblet Squat (Heavy)

Strength:  Front Squat
Level 1: 3 RM
Level 2: 1 RM

Tester:
For Time
1 mile Run

 

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May 18, 2018

Tonight Alpha Happy Hour at Cornerstone Restaurante, festivites begin when you get there.  Hopefully will see you there around 7pm.

Warm Up:
Deadbugs 1:00 / 1:00 x 3
3rds
2/2 Seesaw Walks
8 BB Good Mornings (Build)
8 BB Bent Over Row (Build)
5 Deadlifts (Build)

Strength: Deadlift
All Levels: 3RM
This is a test go get a PR!

Choose Your Own Adventure:
Tester:
Max Effort 500m Row

Flex Sesh:
4rds
8 Bent Over Row – 2DB’s
12 DB Shrugs
MR Reverse Curls (BB)