Posts Tagged ‘KBS’
February 21, 2018
Last 2 days before the Alpha Open, don’t miss out! Sign up on the Whiteboard with your name and tshirt size and prepare to have fun with your fellow Alphaholics over the next couple of weeks. Cost is $20 American dollars and you must complete all 5 workouts to receive the tshirt. See the coaches…
Read MoreFebruary 16, 2018
Warmup: 3rds 10 Banded Pullaparts :40 Plank with Pushup 10 KBS – American – Build 5 Strict No Jump Burpees Strength: All Levels: DB Bench Press 4 x 7 (Straight) *Same as 02/06/2018 WOD: “Madison and Evan” Buy In: 100 Calorie AB 8 Rounds 20 KBS – Russian (AHAP) 10 Burpees 20 Mountain Cimbers *Alternate…
Read MoreFebruary 6, 2018
CrossFit: Warm Up: 3rds 10/5 Cal AB Sprint 10Face Pulls 5 Burpee Walkups 5/5 Dynamic Pushups Strength: DB Bench All Levels: 4 x 6 (+5) – Straight *Weigth from 1.29.18* Partner WOD: “Gin and Juice” 5min AMRAP x 3 3,6,9,12…. Burpee Cal AB Rest 2min BodyFit: 193 Warm Up: Get Your Chili Warm 3rds 10…
Read MoreJanuary 31, 2018
Warm Up: 3rds 5/5 Pillar with arm reach :15 Iso Lunge Hold (R & L) 10/10 Single Arm Press 10 KBS – American 5 Strict Press (Build) Strength: Strict Press Level 1: 3 x 5 (+5) Level 2: 5 x 2 (Build) Partner WOD: “Whitney and Bobby” 15min AMRAP 10 KB Lunge (Goblet) 10 KBS…
Read MoreJanuary 22, 2018
Warm Up: Squat Prep 3rds 10 Face Pulls :25 Goblet Squat Hold (Build) 10 KBS – American 5 Back Squat (Build) Strength: Back Squat Level 1: 3 x 5 (+5) Level 2: 4 x 3 every 3min *Add weight from 1.15.18* WOD: “A Bunch of Jags” 10min AMRAP 30 Wall Balls 15 KBS – Russian…
Read MoreJanuary 12, 2018
CrossFit Warmup: Ankle Circuit 8min WA|MRAP :30 HS Hold / :05 HS Hold w/ :03 Eccentric 2/2 Leg Cradle Walking Lunge with vertical flex/ext 12 KBS – Russian (AHAP) 24 Double Unders Strength: Alternating EMOM x 10min Even: 5 Handstand Pushup Odd: 5/5 Weighted Walking Lunges WOD: “Weekend Warmup” 40-30-20-10 DU (3:1) KBS – American…
Read MoreJanuary 3, 2018
CrossFit: Warm Up: 3 x PA Snatch Warmup Snatch Mobility 3 x 3-position Snatch (Build) Strength: Power Snatch All Levels: 1rep every :30 for 10min *Same weight as 12.12.17* WOD: “Patagonia” 4rds 30 KBS – Russian (AHAP) 30 Mountain Climbers (L+R=1) Top of every min: 2 Snatches BodyFit: 182Â Warm Up: Get Your Chili Warm…
Read MoreJanuary 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…
Read MoreDecember 26, 2017
I hope you all enjoyed the holiday with family and friends. Time to get back in the gym and work off those cookies. Be consistent this week and set yourself up for a successful 2018! *Workout will be the same for both CrossFit and BodyFit* Warm Up: Ankle Circuit 5min Double Under Practice 8min WAMRAP…
Read MoreNovember 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…
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