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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)

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

Posted on

May 1, 2018

Holy Crap it’s May already!

CrossFit:

Warm Up:
3rds
PA Clean Warmup
:15 Lunge Hold (R&L)
3 Consecutive Broad Jumps

Skill: Split Jerk Footwork

Strength: Split Jerk
Level 1: Technique
Level 2: Work to a heavy 3

WOD:
“Rad”
:90 on /:90 off
3 Clean & Jerks (185/135)
Max Cal AB
*80 Cals or 5rds*

BodyFit: 217

Warm Up:
Get Your Chili Warm
3rds
10/10 Getup Situp
10/10 Standing Teapots
20 Double Unders / Practice

WOD: Courtesy of CrossFit New England
1500m Row (Sub: 1200m Run)
100 Double Unders (3:1)
50 Calories AB
100 Double Unders
1500m Row

 

Posted on

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)

Posted on

April 24, 2018

CrossFit: 

Warm Up:
Ankle Circuit
Double Under Practice – 4min
3rds
:15 Table Top Stretch
10 Knee Hug Walking Lunge
7 Strict No Jump Burpees

Strength: All Levels – 10min Alternating EMOM
Even: 8 Dips
Odd: 5/5 Single Leg DB RDL

WOD:
“Double Time”
10min AMRAP
5/5 KB Lunges
10 Burpees
20 Double Unders (3:1)

BodyFit: 215

Warm Up:
Ankle Circuit
3rds
10/10 Getup Situp
10 Straight Leg Lift
20 Double Unders

WOD:
30min AMRAP
500m Row
75 Double Unders (3:1)
*Compare to 10.27.16 – BF 051*

Posted on

April 5, 2018

CrossFit:

Warm Up:
3rds
10 Kips / Kipping Practice
10 Wall Drill
8/8 Single Arm Push Press
10 Plate Touches
8-6-4 – Push Press (Build)

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

WOD:
“Trip 8’s”
12min AMRAP
8 T2B
8 Ball Slams
8 Box Jumps

BodyFit: 210

Warm Up:
Ankle Circuit / Hip Mobility
3rds
25 Double Unders / Practice
10 Scap Depressions / Kip / Pullups
5/5 Knee Hug Walking Lunge
15 KBS – Russian – (Build)

WOD:
2rds
100 Double Unders (3:1)
80 KBS – Russian
60 Walking Lunges
40 Situps
20 Pullups
*Every 3min 100m Run*

Posted on

March 22, 2018

**Schedule Note – Alpha will be CLOSED Saturday March 24th for a clinic from Dr. Travis Jewitt.  There will be NO classes but we will post an at home WOD for those interested**

CrossFit: 

Warm Up:
8min WAMRAP
25 Double Unders / Practice
:20 HS Hold
5 Burpee Walkups
10 Air Squats

Skill:
Turkish Getup

Strength:
Turkish Getup – Build to a heavy single

WOD:
“Finger Crossed”
20min AMRAP
5 HSPU
10 Burpee
15 Cal Row
20 Air Squat
25 Double Unders (3:1)

BodyFit: 206

Warm Up:
8min WAMRAP
25 Double Unders / Practice
:20 HS Hold
5 Burpee Walkups
10 Air Squats

Trunk:
3rds
10/10 Getup Situps
10/10 Russian Twists

WOD:
20min AMRAP
5 HSPU
10 Burpee
15 Cal Row
20 Air Squat
25 Double Unders (3:1)

Posted on

March 9, 2018

Week 3 of the Open and boy do we have a doozy!  Excited to see you all attack this workout today and tonight.

Warm Up:
Ankle Circuit
3rds
10 Kips/Kipping Practice
10/10 Single Arm Press
10 EB OHS

WOD:
Open 18.3
For Time
2rds
100 Double Unders
20 OHS (115/80)
100 Double Unders
12 Ring Muscle Ups
100 Double Unders
20 DB Snatches (50/35)
100 Double Unders
12 Bar Muscle Ups