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November 27, 2017

Schedule Update: There will be no 9:30 BodyFit class today or Friday.

Warmup:
Chubbs Sequence
3rds
2/2 Knee Hug Lunge Step Vert Flex/Ext
3 Hands Only Inch Worms
6-8 Strict Pullups
5 Back Squat (Build)

Strength:
Back Squat
Level 1: 3 x5 (+5)
Level 2: 3 x 5 (Straight)
*Same as 10/24/17*

WOD:
“Outfitters”
4 Rounds
25 KBS – Russian (AHAP)
5/5 KB Step Ups

 

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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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November 14, 2017

We’re Back!!

CrossFit:
Warm Up:
3rds
PA Snatch Warmup
2/2 Knee Hug Lunge Step Vert Flex/Ext
10 EB Strict Press
Strength:
Low Hang Snatch
Level 1: Technique
Level 2: Heavy 3
WOD:
“Darkness”
15min AMRAP
10 Pw. Snatch (75/55)
10 Pullups
5/5 Fr. Rack Lunges
10 Push Press

BodyFit: 162
Warm Up:
Get Your Chili Warm
4rds of “Cindy”
WOD:
10min AMRAP
250m Row
20 KBS – Russian
10 Ball Slams
Rest 5min
10min AMRAP
10 Burpees
15 Cals AB
20 Wall Balls

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October 3, 2017

CrossFit

Warmup:
Shoulder DROM
3rds
2/2 Leg Cradle Lunge Step Vert Flex Ext
5 Box Jump (30/24)
10 EB BTN Press

Skill: Split Jerk Footwork

Strength:
Split Jerk
Level 1: Technique
Level 2: 5 x 2 (Build)
*Compare to 09/20/17*

WOD:
“Supervillain”
10-20-30-40-30-20-10
KBS – American (53/35)
Suicide Run

BodyFit: 144

3rds
:40 Plank Hold
15 Plate Touches
15 Elevated Pushups
100m Jog

Partner WOD:
5rds
1:00 / 1:00 Cal Bike/Row
:45 / :45 KBS – American
:30 /:30 Burpees

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September 14, 2017

CrossFit:

Warm Up:
8min WAMRAP
10 Face Pulls
10 Dynamic Pushups
100m Jog

Strength:
DB Bench Press
All Levels: 4 x 5 (Build)

WOD:
“Deflated”
27-21-15-9
KBS – Russian (AHAP)
Burpees
400m Run

BodyFit: 138

Trunk:
3rds
10 Side Pillar w/ hip kiss – R
:45 Goblet Squat Hold (AHAP)
10 Side Pillar w/ hip kiss – L

WOD:
2rds
50 Cal Row
50 KBS – American (53/35)
50 Wall Balls (20/14)

 

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August 24, 2017

CrossFit

Warmup:
3rds
:25 HS Hold
2 reps LB Primal Series
:10 Table Top Hold
10 KBS – American

Strength:
All Levels
Pistols 4 x (6-8)
Dips 4 x (6-8)

WOD:
“The Traveler”
Buy In: 200 m Suitcase Carry
10 Rounds
5 HSPU
10 KB Step Up
15 KBS – Russian
Cash Out: 200 m Shuttle Sprint (50 x 4)
*Same KB for both movements*

 

BodyFit 132

Warm Up:
Heat Your Meat 5min

For Time:
2k Row
150 Double Unders
10 Rounds “Cindy”

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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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August 10, 2017

Don’t forget Alpha Happy Hour tomorrow Cornerstone Restaurant in Aspinwall.  Join us for some drinks and laughs outside of the gym.  Festivities start when you get there!

CrossFit:

Warm Up:
Chubbs Sequence
3rds
:20 N2W HS Hold
5 Russian Babymakers + 10 Air Squats
10 Kips/Kipping Practice

Skill/Strength:
Pistols & HSPU
Level 1: Use time to find appropriate scale for workout
Level 2: 4 x 6 – 8

Partner WOD:
Games Triple G Chipper
2rds
100 Pullups
80 Situps
60 Pistols
40 Cal Row
20 DB Push Press (100/70)
*Work can be divided however partners decide

BodyFit: 128

Warm Up:
8min WAMRAP
25 Double Unders/Practice
7 EB Press
7 Ring Rows
14 Air Squats

WOD:
For Time
40 Cal Row
40 DB Press (40/30)
40 Cal Row
Rest 4min
For Time
10-20-30 -40 – Wall Balls
80-60-40-20 – Double Unders
Rest 4min
2rds
50 KBS – Russian (AHAP)
25 Box Jumps (24/20)

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August 9, 2017

CrossFit:

Warm Up:
Shoulder DROM
7min WAMRAP
10/10 Single Arm Press
10 Ball Slams
4 Broad Jumps

Strength:
Strict Press
Level 1: 3 x 5 (+5)
Level 2: Heavy 1 – work to a quality single

WOD:
20min EMOM
Min 1: 50 Keg Carry
Min 2: 20 UB KBS – American
Min 3: 5 Box Jumps (30/24)
Min 4: 10 Alt. DB Snatch (50/35)

Hump Day Pump:

Sumo Deadlift 5 x 5

3 x 10/10 DB Curls
3 x 10/10 KB Press
3 x 10 Plate Raises
3 x 10 Overhead MB Throws