Posts Tagged ‘Front Squat’
December 27, 2018
Don’t forget this coming Saturday is the Annual Alpha Holiday Party at Pub 333 in Oakmont. We hope you all are able to make it as we would love the opportunity to spend some time outside of the gym and celebrate 2018. Also, make sure to vote for your the Alpha Awards (ballots are on…
Read MoreNovember 26, 2018
I hope everyone had a nice holiday weekend. Let’s stay on track these last few weeks and not let the holiday’s get the best of us. Warmup: Squat Prep 3rds 10 Kips / Kipping Practice 5 :03 Pause Goblet Squats (Build) Overhead Mobility 8-10 OHS (Build – Light) Strength: Overhead Squat All Levels – 5…
Read MoreOctober 15, 2018
This Saturday 9:30am FREE Community WOD. If you have a friend, co-worker, family member, whomever that you think would love Alpha bring them to class this coming Saturday at 9:30am and show them why! Warm Up: Squat Prep 3rds 10 Banded Pulls 5 :05 Pause Goblet Sqauts 2 Squat Cleans + 3 Front Squats (Build…
Read MoreOctober 8, 2018
Schedule Notice: There will be NO 12pm class on Thursday October 11th. Sorry for the inconvenience. Warm Up: Squat Prep 3rds 2/2 Knee Hug Lunge Step Vert Flex/Ext 5 :05 Goblet Squats (Build) 10 KBS – American 5 Front Squat (Build) Strength: Front Squat Level 1: 3 x 5 (+5) Level 2: 5 x 2…
Read MoreOctober 1, 2018
Alpha Happy Hour this coming Friday at ???. Come out enjoy your fellow Alpha members outside of the gym and meet our new members and welcome them to the family. Festivities begin when you get there, I’ll be down following evening classes. Hope to see you there! Warm Up: Squat Prep 5 Strict Pullups :10…
Read MoreSeptember 24, 2018
Warm Up: Squat Prep 2/2 Leg Cradle Lunge Step Vert Flex/Ext 10/10 Partner Russian Twists 5 Front Squat (Build) Strength: Front Squat Level 1: 3 x 5 (+5) Level 2: Heavy 3 then MR @ 80% WOD: “The Caboose” 10-8-6-4-2 – Overhead Front/Back Lunges 20-16-12-8-4 – Rotational Ball Slams Cool Down: Hamstring & Lumbar Stretch
Read MoreSeptember 17, 2018
A big Thank You to all who participated on the Alpha softball team this past weekend. We had a great time in support of a good cause. As a result of our success this weekend we’ve decided on sponsoring a full time Alpha team and moving forward will not have evening classes on Thursdays so…
Read MoreSeptember 10, 2018
A big Alpha shoutout to Nikki aka Picklezz and Sean aka Dr. Irish for tying the knot this past Saturday. It was a beautiful, unique evening spent with a handful of Alphaholics in celebration of their love. As Alpha’s longest members we were happy to share the evening with you both. Warm Up: Squat Prep…
Read MoreAugust 30, 2018
CrossFit:Â Warm Up: Ankle Circuit 5min Double Under Practice Squat Prep 3 x :10 Superfriend + 4 FS (Build) 3 x :15 Hollow Hold 3 x :15 Superman Hold Partner WOD: “A man and his dog” 20min Clock 0-5min – AMRAP Double Unders / Lateral Hops 5min-10min – AMRAP Front Squat (135/95) 10min-15min – AMRAP…
Read MoreJuly 26, 2018
CrossFit and BodyFit: 240 Warm Up: Squat Prep 3rds :25 HS Hold / 5 :05 HS Hold :03 Eccetric 5/5 Pillar with arm reach 10 Kips /Kipping Practice 10 Front Squat (Build to working weight) 100m Jog Hero WOD: “Bulger” 10rds 150m Run 7 C2B Pullups 7 Front Squat (135/95) 7 HSPU *BodyFit can use…
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