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January 16, 2018

CrossFit: 

Warm Up:
Ankle Circuit
3rds
25 Double Unders / Practice
5/5 Pillar w/ arm reach
10/10 Bottoms Up KB Press
8 Strict No Jump Burpees

Strength:
Strict Press
Level 1: 3 x 5 (+5)
Level 2: Heavy 4 then 1 @ 80% for MR

WOD:
“The Cliff”
Every 2min x 7
1: 2 Burpees – 70 Double Unders (2:1)
2: 4 Burpees – 60 Double Unders
3: 6 Burpees – 50 Double Unders
4: 8 Burpees – 40 Double Unders
5: 10 Burpees – 30 Double Unders
6: 12 Burpees – 20 Double Unders
7: 14 Burpees – 10 Double Unders

BodyFit: 187

Warm Up:
Ankle Circuit
2rds
25 Double Unders / Practice
10 Kips / Kipping Practice
5 Burpee Walkups
10 Straight Leg Lifts
10 Pushups

WOD:
2 Burpees – 1 T2B – 25 Double Unders (2:1)
4 Burpees – 2 T2B – 25 Double Unders
6 Burpees – 3 T2B – 25 Double Unders
Continue this sequence to
20 Burpees – 10 T2B – 25 Double Unders

Posted on

January 9, 2018

CrossFit

Warmup:

Shoulder DROM
3rds
5/5 Pillar w/ arm reach
10/10 Banded Rotations
10/10 Bottoms Up KB Press
8 EB Press

Strength:
Strict Press
Level 1: 3 x 5 (Straight)
Level 2: Heavy 5
Then 1 @ 80% Max Reps

WOD:
“Hissy Fit”
12 min EMOM
Even: 5/5 Rotating Ball Slams
Odd: 10 Burpees

BodyFit 184

Warm Up:
8min WAMRAP
10 Scap Depressions
:30 Side Pillar – R
5/5 Knee Hug Walking Lunge
:30 Side Pillar – L
5 Strict Pullups/Ring Rows
10 Ball Slams

WOD:
5 Rounds
3 min AMRAP
4 Pullups
8 Walking Lunges
12 KBS (Russian)
1 minute Rest

Posted on

January 2, 2018

I hope everybody enjoyed the holidays but now it’s time to get back to work.  Time to focus and take steps towards our 2018 goals.

Thank You to everybody who joined us last Friday for the Alpha Holiday Party at Pub 333.  It’s always fun to spend time outside of the gym with your fellow Alpha members and is a time that April and myself can express our gratitude for each and every one of you.

CrossFit:

Warm Up:
Chubbs Sequence
3rds
10 Kips/Kipping Practice
:25 Goblet Squat Hold (Build)
D & B Bear Crawl
6 Back Squat (Build)

Strength:
Back Squat
Level 1: 3 x 5 (+5)
Level 2: 4 x 6 (Build)

WOD:
“I Ate Everything”
8min AMRAP
8 T2B
8 Goblet Squat (AHAP)
D&B Waiter Walk

BodyFit: 181

Warm Up:
Ankle Circuit
3rds
15 Air Squats
10 Plate Touches
5 Strict No Jump Burpees
4 Broad Jumps

WOD:
For Time
100 Double Unders (3:1)
100 Squats
80 Double Unders
80 KBS – Russian
60 Double Unders
60 Situps
40 Double Unders
40 Wall Balls
20 Double Unders
20 Burpees

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December 29, 2017

Don’t forget this evening is the Alpha Holiday Party at Pub 333 in Oakmont.  Festivities will begin at 7pm, hope to see you all there!

NO 5:30pm class this evening.  Standard schedule tomorrow.  

CrossFit: 

Warm Up:
Shoulder/Hip Mobility
3rds
10 Banded Pullaparts
10 Wall Balls
5/5 Dynamic Pushups
10 EB OHS

Strength:
DB Bench Press
All Levels: 4 x 6 (Straight)

WOD:
“Air Force”
20 Thrusters (95/65)
20 Hang Power Clean
20 S2OH
20 OHS
20 Front Squat
*Top of every min 4 burpees*

BodyFit: 180

Warm Up:
Get Your Chili Warm

WOD:
30-20-10
Ball Slams
Box Jump Overs
Situps
Rest 4min
Then 20-10-5
Rest 3min
Then 20-10

Posted on

December 20, 2017

CrossFit:

Warmup:
8min WAMRAP
10 Banded Pullaparts
10/10 Single Arm Press
10 DB Squats
10 Strict No Jump Burpees

Strength:
Bench Press
Level 1: 3RM
Level 2: 1RM
*This is test – GO GET A PR!

WOD:
“Linched Up”
21-15-9
DB Burpees (50/35)
DB Thrusters

BodyFit 177

Warm Up:
Get Your Chile Warm
3rds “Cindy”

Trunk:
3rds
15 Straight Leg Lifts
10/10 Standing Teapots
:40 Plank

WOD:
3rds
50 Goblet Squats
40 KBS – American (53/35)
30 Situps
20 Pushups
10 Pullups

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December 13, 2017

Don’t forget today there will be NO 4:30pm CrossFit class.  Thank you for your understanding.

CrossFit

Warmup:
500m Row – Easy pace – Before WB
8min WAMRAP
10 Banded Pullaparts
15 Air Squats
:40 Plank Hold
8 Strict No Jump Burpees

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

WOD:
“Hellish”
100 Burpees
Every :90 sec
10 Wallballs (20/14)

BodyFit 174

Trunk:
2rds
:30 Side Pillar – R
10/10 Partner Russian Twists
:30 Side Pillar – L
10 Straight Leg Lifts

2rds
5 min AMRAP
10 Wall Balls (20/14)
10 KB Swings (53/35)
3 min Rest
5 min AMRAP
10 Boxjumps
10 Pushups

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November 17, 2017

Don’t forget tomorrow evening is Alpha Friendsgiving beginning at 6pm.  Dinner to be served at 7pm.  Alpha will provide the birds and drinks please bring your best side dish.  Spouse and Sig O’s welcome, please no children.  Hope to see you all there!

CrossFit:

Warm Up:
3rds
3 way Pillar Series
12 Banded Good Mornings
8 Strict Pulls
5 Deadlifts (Build)

Strength: Deadlift
Level 1: 1 x 5 (+10)
Level 2: 3 x 3 @ 90% of 3RM

Choose Your Own Adventure:

A) WOD:
250m Row
20 Pullups
250m Row
20 Wall Balls
250m Row
20 Burpees
250m Row

B) Flex Sesh:
4 x Circuit
8 BB Curls
:30 Side Pillar R
8 Bent Over BB Row
:30 Side Pillar L

BodyFit: 164

Warm Up:
Row 500m
3rds
15 Air Squats
10 DB Push Press

WOD: “Fight Gone Bad”
3 x 1min at each station followed by 1min rest
Wall Balls (20/14)
Hang Power Clean (75#)
Box Jumps (20in)
Push Press (75#)
Row (Calories)

Posted on

November 14, 2017

We’re Back!!

CrossFit:
Warm Up:
3rds
PA Snatch Warmup
2/2 Knee Hug Lunge Step Vert Flex/Ext
10 EB Strict Press
Strength:
Low Hang Snatch
Level 1: Technique
Level 2: Heavy 3
WOD:
“Darkness”
15min AMRAP
10 Pw. Snatch (75/55)
10 Pullups
5/5 Fr. Rack Lunges
10 Push Press

BodyFit: 162
Warm Up:
Get Your Chili Warm
4rds of “Cindy”
WOD:
10min AMRAP
250m Row
20 KBS – Russian
10 Ball Slams
Rest 5min
10min AMRAP
10 Burpees
15 Cals AB
20 Wall Balls

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October 6, 2017

CrossFit:

Warmup:
3rds
1:00 Deadbug
8 Strict Pulls
10 BB Good Morings (Build)
3 Athletic Burpees

Strength:
Deadlift
Level 1: 1 x 5 (+10)
Level 2: 3 x 2 @ 100% +

WOD:
Choose your own Adventure

A)”Quick Fix”
2 Rounds
30 Cal Row
20 Cal AD
10 Burpees

B) Flex Sesh
4 Rounds
8 Hex Press
12 Hammer Curls
12 Flutter Kicks

BodyFit: 146

Warm Up:
DROM Hips & Shoulders

Trunk:
3rds
:30 Side Pillar (R/L)
15 Straight Leg Lifts

WOD:
Run 400m
50 Pullups
Run 400m
50 Box Jumps
Run 400m
50 DB Snatches
Run 400m
50 Pushups

Posted on

September 14, 2017

CrossFit:

Warm Up:
8min WAMRAP
10 Face Pulls
10 Dynamic Pushups
100m Jog

Strength:
DB Bench Press
All Levels: 4 x 5 (Build)

WOD:
“Deflated”
27-21-15-9
KBS – Russian (AHAP)
Burpees
400m Run

BodyFit: 138

Trunk:
3rds
10 Side Pillar w/ hip kiss – R
:45 Goblet Squat Hold (AHAP)
10 Side Pillar w/ hip kiss – L

WOD:
2rds
50 Cal Row
50 KBS – American (53/35)
50 Wall Balls (20/14)