Posted on

May 14, 2018

Happy Mother’s Day to all you Alpha mothers.  You ladies keep this whole thing running.  Thank You.

Warm Up:
Squat Prep
3rds
10 Austrailian Chin Ups
10 Pillar to Plank
5 Goblet Squat – Heavy (Build)

Strength: Zercher Squat
All Levels: 5 x 1 (Build)

WOD:
“Karen”
For Time
150 Wall Balls (20/14)
*Compare to 1.16.17*

Posted on

January 16, 2017

This Saturday is the beginning of the Whole Life Challenge.  We’ve done this a few times last year and have set up an Alpha team again.  This challenge is a great opportunity to bring awareness to lifestyle habits that contribute to an overall fitness.  Consider joining us it will help you develop better habits that will help you get closer to your fitness goals.  See me with any questions or how to get signed up.

Warm Up:
Squat Prep
3rds
10 Scap Depressions
10 Close Grip Pushups
8 Pause Goblet Squats (AHAP)
6 BB Back Squat (Build)

Strength:
Back Squat
Level 1: 3 x 5 (+5)
Level 2: 4 x3 @ 90%
*4 x 10 Dips between working sets*

WOD:
“Karen”
For Time
150 Wall Ball (20/14)

Posted on

January 20, 2014

Remember this coming Saturday January 25th we will be having a meeting to cover our upcoming nutritional challenge.  We will go over the guidelines and introduce our new supplement line from Advocare, http://www.advocare.com/140147803.  This meeting is open to everybody, including non Alpha members.  If you have a friend or loved one that could benefit from participating please bring them along.  If you have any questions please see me in class.

Strength:

Front Squat 3×5 @ 85% of 3RM

WOD:

“Karen”

150 Wall Balls for time

**15min time cap