May 13, 2019

This coming Saturday at 9:30am will be a Free Community Class open to any friends, family, co-workers, etc. of Alpha members so invite them in and show them why you love Alpha so much. Community class will be followed by a yoga for CrossFitters flow from our in house yogi Tori “Wheels” Brown, even more…

Read More

May 6, 2018

Warm Up:Squat Prep3 Rounds10 Cal AB10 Tempo Goblet Squats (2 down, 2 hold, 1 up)5 Strict Pull-ups3 Back Squats (Build) Strength: Back SquatLevel 1: 3 x 5 (+5lbs)Level 2: Clusters – 3x 1 Every 0:30 x3*90% of 04.22.2019* WOD:800m Run30 Squat Cleans (135/95)800m Run*15 Minute Cap*

Read More

April 22, 2019

I hope everybody had a nice holiday. If you indulged like I did get you butt to the gym and work off that candy! Warm Up:Squat Prep3rd8 Strict Pulls:25 Goblet Squat HoldBack Squat100m Jog Strength: Back SquatLevel 1: 3 x 5 (+5lbs)Level 2: 5 x 2 (Build) WOD: “Looper”5 Rounds20 WallballsBig Driveway Loop

Read More

April 15, 2019

Warm Up:Squat Prep 3rds10 Kip Progression10 KBS (Build)3 x 1 Squat Clean + 2 Front Squat (Build)Back Squats Strength: Back SquatLevel 1: 3 x 5 (+5lbs)Level 2: Find a Heavy 3 then 1 Drop Set @ 80% WOD: 5 Squat Cleans (135/95)20 T2B5 Squat Cleans30 Dumbbell Snatch (50/35)5 Squat Cleans40 Russian KBS (AHAP)5 Squat Cleans50…

Read More

April 8, 2019

Let your friends, family, co-workers, etc that this coming Saturday our 9:30 class is FREE to all and will be followed by Yoga flow at 10:30. Help us show others why Alpha is the best! Warm Up:Squat Prep 3rds10 Scap Progression:10 Superfriend into 4 FS :10 Hollow Hold Back Squats Strength: Back SquatLevel 1: 3…

Read More

December 21, 2018

Today we test the CrossFit Total, yes!  We’ll be performing a 1RM of our Back Squat, Strict Press and Deadlift.  Details will be given in class on structure and time limits but we do want you all to go for it today and hit some PR’s!  Also, if you ordered the new Alpha sweatshirts they are…

Read More

December 11, 2018

CrossFit: Warm Up: 3rds PA Clean Warmup (Build) 10 Scap Progression 10 Pushups 20 Double Unders / Practice Strength: All Levels 15min Clock 4 x 6 Strict Pullups 4 x 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…

Read More

December 10, 2018

Warm Up: Squat Prep 3rds 6 Strict Pullups 8 :03 Pause Goblet Squats 4 Broad Jumps 5 Back Squat (Build) Strength: Back Squat Level 1: 3 x 5 (+5) Level 2: 5 x 1 – Build) *NOT a test, no misses* WOD: “Jingle Bells” 25-20-15-10-5 Goblet Squat 5-4-3-2-1 DB KB Carry *Options – Suitcase, Waiter…

Read More

November 19, 2018

I want to thank everybody that came out last night to share the evening at Friendsgiving.  As I stated I’m thankful for each and every member of Alpha and enjoyed hanging out with you all this past weekend. Schedule update for holiday: Thursday 1 class at 9am (no cap, no need to sign up) Friday…

Read More

November 12, 2018

A HUGE Thank You to all that participated and or supported our annual Wades Army workout.  While there is still time to support the cause it looks like we’re definitely over the $1200 mark as a gym raised in support of neuroblastoma.  The generosity of our membership never ceases to amaze me – thank you…

Read More