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January 2, 2018

I hope everybody enjoyed the holidays but now it’s time to get back to work.  Time to focus and take steps towards our 2018 goals.

Thank You to everybody who joined us last Friday for the Alpha Holiday Party at Pub 333.  It’s always fun to spend time outside of the gym with your fellow Alpha members and is a time that April and myself can express our gratitude for each and every one of you.

CrossFit:

Warm Up:
Chubbs Sequence
3rds
10 Kips/Kipping Practice
:25 Goblet Squat Hold (Build)
D & B Bear Crawl
6 Back Squat (Build)

Strength:
Back Squat
Level 1: 3 x 5 (+5)
Level 2: 4 x 6 (Build)

WOD:
“I Ate Everything”
8min AMRAP
8 T2B
8 Goblet Squat (AHAP)
D&B Waiter Walk

BodyFit: 181

Warm Up:
Ankle Circuit
3rds
15 Air Squats
10 Plate Touches
5 Strict No Jump Burpees
4 Broad Jumps

WOD:
For Time
100 Double Unders (3:1)
100 Squats
80 Double Unders
80 KBS – Russian
60 Double Unders
60 Situps
40 Double Unders
40 Wall Balls
20 Double Unders
20 Burpees

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November 21, 2017

CrossFit: 

Warm Up:
PA Clean Warmup x 2
Wrist/Rack Mobility
10/10 KB Snatch
Then
3 positon clean x 3 (Build)

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

WOD:
Death By KBS – American (AHAP)
*Min 1 – 2 reps, Min 2 – 4 reps, Min 3 – 6reps…
*15min cap

BodyFit: 165

Warm Up:
3rds
10 Straight Leg Lifts
:30 Goblet Squat Hold
30 Double Unders/60 Singles

WOD:
5min AMRAP
10 T2B
10 KBS – American
10 Wall Balls
Rest 4min
7min AMRAP
20/15 AB Calories
15 Goblet Squat
Rest 4min
5min AMRAP
10 T2B
10 KBS – American
10 Wall Balls

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Thank you to all of the Alphaholics who came to Friendsgiving this past weekend.  We’re thankful for each and every one of you and it’s nice to get to spend some time outside of the gym with you all.

Holiday Week 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:
Chubbs Sequence
3rds
Thoracic Mobility
10 Kips/Kipping Practice
10 Goblet Squat
5 EB OHS

Strength:
Overhead Squat
All Levels: 5 x 5 (Build)

WOD:
“The Count”
21-15-9
Front Squat (135/95)
T2B

BodyFit: 165

Warm Up:
3rds
10 Straight Leg Lifts
:30 Goblet Squat Hold
30 Double Unders/60 Singles

WOD:
5min AMRAP
10 T2B
10 KBS – American
10 Wall Balls
Rest 4min
7min AMRAP
20/15 AB Calories
15 Goblet Squat
Rest 4min
5min AMRAP
10 T2B
10 KBS – American
10 Wall Balls

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August 15, 2017

CrossFit:

Warm Up:
500m Row – Warmup pace
Then
3rds
PA Snatch Warmup
4 Broad Jumps

Strength:
Push Press
Level 1: 3 x 5 (+5)
Level 2: Heavy 5 then 1 @ 80% for MR
*Heavy 5 should be similar to Strict Press from last week*

Partner WOD:
“Ronald Miller and Cindy Mancini”
Buy In: 1,000m Row
5rds
20 Snatch (75/55)
20 Box Jump Overs
Cash Out: 1,000m Row

BodyFit: 129

Warm Up:
Dynamic Warmup

WOD:
For Time
21-18-15-12-9-6-3
KBS – American (53/35)
Situps
Rest as needed
For Time
21-18-15-12-9-6-3
Goblet Squat
Pushups

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June 5, 2017

Today is the kickoff of Alpha Athletics Friends and Family week!  Our entire schedule is open to prospective members to come in and give Alpha a test drive.  We encourage you to stop in, check us out and see how we can help you on your fitness journey.

Warm Up:
Chubbs Sequence
3rds
10 Scap Depressions
:20 Goblet Squat Hold
10 KBS – American

Strength: Current Alpha Members
All Levels: Strict Pullups 4 x 5
*Make your progression as challenging as possible for 5 perfect reps.  Add weight if necessary

WOD:
Tabata x 8
Goblet Squat (Moderate weight)
Shoulder Taps
Ball Slams
Pullups
*1min rest between movements

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May 8, 2017

ICYMI: There is a last minute opening in the upcoming Oly sessions with Mike Cerbus.  If you’re interested in getting better at the Oly lifts this is the class for you.  Let me know if you have any questions or interest in signing up.

Warm Up:
Chubbs Sequence
4rds
:20 Goblet Squat Hold
5 Strict Pullups
3 Box Jumps (30/24)
5 Back Squat (Build)

Strength:
Back Squat
Level 1: 3 x 5 (+5)
Level 2: 5 x 2 (Build)

WOD:
“Intensive”
For Time
16 – 2 Goblet Squats (AHAP)
2 – 16 KBS – American
*Ladder(s) performed in multiples of 2

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January 26, 2017

CrossFit:

Warm Up:
Get Your Chili Warm
Squat Prep

Partner WOD:
“Wine and Cheese”
40 Rounds
100 m Row
5 Goblet Squats (53/35)
10 KBS – Russian
*Teammates alternate rounds

BodyFit 0076

Warm Up:
Get Your Chili Warm
Squat Prep

Partner WOD:
“Wine and Cheese”
40 Rounds
100 m Row
5 Goblet Squats (53/35)
10 KBS – Russian
*Teammates alternate rounds