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November 22, 2017

Holiday Schedule:
Thursday (Thanksgiving) 9am Team WOD – Uncapped class, no signup necessary
Friday: 12pm CrossFit Class – Must sign up. Open gym from 12-2pm.  Come in and get a workout in if you want.

CrossFit: 

Warm Up:
4rds
:20 HS Hold / 3 :05 Hold :03 Eccentric
10 Banded Pullaparts
10 True Pushups
10 Plate Touches

Strength:
Floor Press
All Levels: 3 x 5 (Straight)

WOD:
“Quaters”
5rds
4 HSPU
8 Ball Slams
12 Cal AB
Rest :90

BodyFit: 166

Warm Up:
3rds
20 Double Unders – 40 Singles
:20 Goblet Squat Hold
10 Elevated Pushups

WOD:
4rds of Cindy
30 Double Unders
30 Situps
3rds of Cindy
30 Double Unders
30 Situps
2rds of Cindy
30 Double Unders
30 Situps
1rd of Cindy

Posted on

May 4, 2017

CrossFit:

Warm Up:

Strength:
All Levels: Pistols & Dips 4 x 6-8

WOD:
“Old School”
8rds
6 Hang Clusters (95/65)
200m Shuttle

BodyFit: 104

Warm Up:
5rds of “Cindy”

Skill: Pistols and Scaling Options

WOD:
Tabata x 8 each exercise
Wall Balls (20/14)
Pullups/Jumping Pullups
Situps
HRPU
AD Cals
1min rest between movements

 

Posted on

March 7th, 2017

Tonight is the 1st of 3 Olympic sessions with Mike Cerbus for the month of March.  Class will be held in the back room and starts at 6:30pm.  These are all 90min sessions.  The list of participants for each session is in the Alpha FB group.  See me with any questions.

CrossFit:

Warm Up:
Overhead Mobility
PA Snatch Warmup x 2
3 x 5 Snatch Pullunders (Build)
3 x 5 Hip Snatch (Build)

Strength:
Hang Snatch
Level 1: Technique
Level 2: Heavy 3

WOD:
“Spring Fever”
For Time
12-9-6
Snatch (135/95)
24-18-12
Pullups

BodyFit: 087

Warm Up:
Get your chili warm
Dynamic Warmup

WOD:
For Time
4rds “Cindy”
30 Double Unders / 30 Situps
3rds “Cindy”
30 DU / 30 Situps
2rds “Cindy”
30 DU / 30 Situps
1rd “Cindy”
30 DU / 30 Situps
*3:1 scale for DU