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August 17, 2018

Schedule Reminder: No morning classes due to 2nd Annual Alpha Decathlon beginning at 9am.  Alpha 5 year Anniversary Party to follow Decathlon, families and friends welcome.

Warm Up:
3rds
10 Banded Pullaparts
7 Strict No Jump Burpees
4 Broad Jumps
7 Depth Pushups *Scale to True Pushup*

Strength: Bench Press
Level 1: 3 x 5 (+5)
Level 2: 5 x 2 (Build)

Choose Your Own Adventure:

WOD:
For Time
100 Box Jumps
*Top of every min 7 burpees*
*7min cap*

Flex Sesh:
3rds
10 each Shoulder Superset (Rear Delt Flys – Front Raises – Side Raises)
8/8 Single Arm DB Row (Heavy)

Posted on

August 6, 2018

Mark Your Calendars: Saturday August 18th the 2nd Annual Alpha Decathlon will be going down…10 events – 1 winner.  Following the greatest exhibition of fitness since this past weekend we will be holding our 5 year anniversary party.  We encourage all Alpha members, current and former, to come celebrate five unbelievable years of Alpha Athletics.  Friends and families are welcome, Alpha will provide the spread and drinks as a Thank You to everybody who has made the last 5 years possible.  See any coach with questions.  Hope to see you all there!

Warm Up:
Squat Prep
3rds
10 Kips / Kipping Practice
5/5 Knee Hug Walking Lunge
5 Box Jumps (AHighAP)
5 Back Squat (Build)

Strength: Back Squat
Level 1: 3 x 5 (+5)
Level 2: Heavy 3 then MR @ 80%

WOD:
“Deadman Walking”
For Time
12/12 Walking Lunge
24 Pullups
12/12 Walking Lunge
24 Box Jumps (24/20)
12/12 Walking Lunge
24 MB2T (R+L=1)
12/12 Walking Lunge

Posted on

July 27, 2018

Warm Up:
3 x Deadbugs 1:00 on / 1:00 off
Then
3rds
8 BB Good Mornings (Build)
8 Bent Over BB Rows
5 Box Jumps (AHighAP)
5 Deadlifts

Strength: Deadlift
Level 1: 1 x 5 (+10)
Level 2: 3 x 2 (Build)
*Goal is 100%+ of 3RM*

Choose Your Own Adventure
WOD:
7min AMRAP
7 Box Jump (24/20)
7 Burpees
7 Power Cleans (115/85)
*Compare 7.28.14*
Flex Sesh:
4rds
12 DB Shrugs (Build)
MR Banded Straight Arm Pushdowns
Then
Buddy Curls

Posted on

June 21, 2018

CrossFit: 

Warm Up:
8min WAMRAP
:20 Nose 2 Wall HS Hold
5 Box Jump + 3 Air Squat
10 KBS – American (Build)

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

WOD: Courtesy of CFNE
“Kelen Helly”
For Time
1rd “Kelly”
2rds “Helen”
1rd “Kelly”
*1rd Kelly – 400m Run – 30 Box Jumps – 30 Wall Balls
*1rd Helen – 400m Run – 21 KBS (American) – 12 Pullups

BodyFit: 230

Warm Up:
Heat Your Meat
Ankle Circuit
Pick Your FC Weight
Get Ready to Grind

WOD: Inspired by CFNE
For Time
21-15-9
Cal AB/Row
42-30-18
Double Unders (3:1)
200m Farmer Carry
21-15-9
Cal AB/Row
42-30-18
Double Unders (3:1)
200m Farmer Carry
21-15-9
Cal AB/Row
42-30-18
Double Unders (3:1)

Posted on

June 19, 2018

CrossFit:

Warm Up:
PVC Positions
3rds
PA Snatch Warmup (3-4-5)
5 Burpee Walkups
5 Box Jumps (Build)
Overhead Mobility

Strength: Hang Snatch
Level 1: Technique
Level 2: 5 x 3 (Build)

WOD:
“Victory”
10min AMRAP
2,4,6….
Hang Snatch (95/65)
OHS
Burpee Over Bar

BodyFit: 229

Warm Up:
Get Your Chili Warm
3rds
8 Strict No Jump Burpees
4 Braod Jumps
12 Straight Leg Lifts

WOD:
10-20-30-20-10
KBS – American (53/35)
Box Jumps (24/20)
Burpees
100m-200m-300m-200m-100m
Run

Extra Time:
Work a weakness

Posted on

June 15, 2018

Schedule Note: Please remember we will not have evening classes today.  There is no cap on our 6am and 12pm class to accommodate anybody interested in getting a workout in.  If you’re unable to make it in today hopefully we’ll see you tomorrow at the competition.  Event is from 9 – 2 and then we’ll be hanging out here afterwards, all are welcome.

Warm Up:
Get Your Chili Warm (3-5min)
3rds
10 Kips / Kipping Practice
4 Broad Jumps
10 Push Press (Build)

Trunk:
3rds
10/10 MB 2 Toes
10/10 Standing Teapots

Partner WOD:
“Danny”
20min AMRAP
30 Box Jumps (24/20)
20 Push Press (115/85)
30 Pullups

Posted on

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)

Posted on

May 10, 2018

CrossFit:

Warm Up:
Ankle Circuit
3rds
25 Double Unders/Practice
Kips/Kipping Practice
5 Box Jumps (Build)
:20 Nose to Wall HS Hold

WOD:
“Focker’s Shins”
1000m Row
3 Rounds
5 Wall Walks
10 Box Jumps (30/24)
100 Double Unders (3:1)
3 Rounds
10 T2B
10 Ball Slams
800 m Run
*Compare to 5.16.17*

BodyFit: 

Warm Up:
Heat your meat

Trunk:
Tabata Situps x 8

WOD:
For Time
1000m Row
Rest 4min
For Time
10rds
10 Box Jumps
10 KBS – American (AHAP)
Rest 4min
For Time
800m Run