Posts Tagged ‘Front Squat’
April 8, 2019
Let your friends, family, co-workers, etc that this coming Saturday our 9:30 class is FREE to all and will be followed by Yoga flow at 10:30. Help us show others why Alpha is the best! Warm Up:Squat Prep 3rds10 Scap Progression:10 Superfriend into 4 FS :10 Hollow Hold Back Squats Strength: Back SquatLevel 1: 3…
Read MoreApril 1, 2019
Warm Up:Squat Prep 3rds:10 Superfriend into 4 FS (Build):45 Pillar 5 Strict No Jump BurpeesFront Squat Strength: Front SquatLevel 1: 3 x 5 (+5lbs)Level 2: 5 x 1 (Build) WOD: “Pork Loin” 10 Minute AMRAP2, 4, 6, 8…Burpees4, 8, 12, 16…Wallballs (20/14)
Read MoreMarch 25, 2019
A big Thank You to all the Alphaholics who participated in the 2019 Alpha Open. The last 5 weeks have been fun and brought us together even closer in our disdain for unknown workouts each week. Also, Thank You to all who brought a dish this past Friday to our Open ending celebration, there was…
Read MoreMarch 18, 2019
This coming Friday we will be celebrating the end of the 2019 Alpha Open following FNL. With this in mind there will be NO evening classes just FNL beginning at 5pm. Alpha will supply drinks and a side dish or two and we encourage you to bring a side as well. There will be a…
Read MoreMarch 11, 2019
Warm Up:Squat Prep 3rds2/2 Knee Hug Lunge Step Vert Flex/Ext8 Strict Chin Ups6 :03 Pause Goblet Squats (Build) Strength: Front SquatLevel 1: 3 x 5 (+5 lbs)Level 2: 4 x 4 (Build) Partner WOD: 10 Rounds10 Sandbag Zercher Squats20 Mountain Climbers (1,2,3,4)Max Double Unders/Single Unders in Remaining Time*Partners alternate rounds *10 Minute Time Cap
Read MoreMarch 4, 2019
This Saturaday our 9:30am class will be open to the community. If you have any friends, family, co-workers, etc who would love Alpha bring them this Saturday and let us show them why Alpha is the best! The Free Community class will be followed by a 30min Flow (aka yoga/mobility) session with our in house…
Read MoreFebruary 25, 2019
Warm Up:Squat Prep 3rds:10 Superfriend into 4 Front Squats :30 Side Pillar (R&L)8 Hang Cleans (Build) Strength: Tempo Front SquatsLevel 1: 3 x 5 (+5)Level 2: 5 x 3 (Build)*0:03 Down, 0:02 Pause* WOD: “Hahaha Wallballs”5 Rounds for Time20 Wallballs (20/14)10 Hang Power Cleans (135/95)*Compare to 2.28.18*
Read MoreFebruary 18, 2019
The 2019 CrossFit Open starts this Thursday night at 8PM and Alpha’s Friday Night Lights starts this Friday at 5:30PM. Friday Night Lights will continue through March 22. The Open consists of 5 workouts, which are announced individually every Thursday for 5 weeks starting on 2/21. Each week’s Open workout will be Alpha’s WOD all…
Read MoreJanuary 10, 2019
CrossFit: Warm Up: Squat Prep3rds5/5 Reverse Lunge to High Knee10 Kips / Kipping Practice :30 Goblet Squat Hold (Build) Strength: Weighted Step UpAll Levels: 3 x 8/8 WOD: “Jim from Accounting” 8min AMRAP 2,4,6,8…Front Squat (135/95)T2B BodyFit: 285 Warm Up:4rds of “Cindy”ThenAccumulate 30 T2B or 60 Knee Raises “The Chief”3 min AMRAP x 53 Cleans…
Read MoreJanuary 2, 2019
Happy New Year Alpha family! The holidays are over and it’s time to get to work on making 2019 great. Excited to be a part of process. Let’s do this! Warm Up: 3rdsPA Clean Warmup (Build):10 Superfriend + 4 Front Squat Split Jerk FootworkThen 3 position clean + 3 Jerks (Build) Strength: Clean and JerkAll…
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