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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 15, 2018

Alpha Happy Hour this coming Friday at Cornerstone Restaurante in Aspinwall.  Join us for a few adult drinks outside of the gym and get to know your fellow Alpha members without gym clothes and sweat.

CrossFit: 

Warm Up:
Ankle Circuit
3rds
PA Clean Warmup (Build)
5 Bupree Walkups
20 Double Unders / Practice
Overhead Mobility

Trunk: 50reps your choice
*See CC board*

Partner WOD:
“Kelso and Jackie”
20min AMRAP
0 – 5min – Snatch (95/65)
5min – 10min – Double Unders
10-min – 15min – Clean (135/95)
15min – 20min – Burpees
*Score is total reps*

BodyFit: 221

Warm Up:
Ankle Circuit
8min WAMRAP
20 Double Unders / Practice
7 Strict No Jump Burpees
15 Banded Hip Hinge

Trunk:
3rds
15 Straight Leg Raises
10/10 Getup Situp

WOD:
400m-300m-200m-100m – Run
40-30-20-10
Burpee
KBS – Russian (AHAP)
Double Unders (3:1)

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April 27, 2018

Tomorrow begins our Alpha Spring Cleaning Challenge and there’s still room to join us on the journey.  Grab a friend and be at Alpha at 10am to kickstart building the foundation of healthy habits moving forward.  Hope to see you there!

Warm Up:
3rds
:20 HS Hold – 4 :05 hold w/ :03 eccentric
PA Clean Warmup (Build)
20 Double Unders / Practice
Then
3-position squat clean (Build) x 3

Strength: Clean
Level 1: Technique
Level 2: Heavy 3

WOD:
“Triples”
12min AMRAP
6 Strict HSPU
9 Deadlift (225/155)
30 Double Unders (3:1)

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March 2, 2018

Don’t forget we will be running the Open workout 18.2 all day during classes and this evening at FNL.  If you are unable to make it in today tomorrow at 10am we will run makeups.  Hope to see you all tonight!

Warm Up:
3rds
PA Clean Warmup (Build)
10 Goblet Squat
5 Burpee Walkups
10 Tuck Jumps

WOD:
Open 18.2 & 18.2A
12min
1,2,3…8,9,10
Dumbbell Squats (50/35)
Bar Facing Burpees
Immediately into
1Rm Clean

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September 22, 2017

Warmup:
PA Clean Warmup x 2
:10 Super Friend + 4 Thrusters x 3 (Build)
3-position Squat Clean x 3 (Build)

Strength:
Clean
Level 1: Technique / Heavy 3
Level 2: 4 x 2 (Build)

WOD:
Choose your own Adventure

A) “Grace”
30 Clean and Jerks
*Compare to 2.21.17*

B) 4 Rounds
8 DB Pullovers (AHAP)
8 Strict Knee/Leg Raises
16 Calf Raises

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August 18, 2017

Warm Up:
Rack/Wrist Mobility
PA Clean Warmup x 2
3 position Squat Clean + 3 Thrusters (Build) x 3

Strength:
Cleans
Level 1: Technique / Heavy 3
Level 2: Heavy 1
*Not a RM test, work to heavy quality single*

WOD:
“The Leprechaun”
5min AMRAP
Cluster (115/85)
*Cluster – Squat Clean Thruster*

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March 15, 2017

Warm Up:
PA Clean Warmup x 2
3-position Squat Clean x 3 (Build)

Strength:
Clean
Level 1: Technique
Level 2: Heavy 3
*Focus is pull under the bar

Skill:
Pistol Progression
*Performed during rest intervals of strength

WOD:
“Death by Power Clean”
Min 1 – 1 rep, Min 2 – 2 reps, Min 3 – 3 reps….
*Sequence continues until reps are not completed within given minute
*15min cap
*Rx’d – 135/95