Posted on

November 30, 2017

CrossFit
Warmup:
PA Snatch Warm Up x 3
Overhead/Wrist Mobility
5 Snatch Balance + OHS (Build)

Strength:
Hang Squat Snatch
Level 1: Technique
Level 2: Heavy 3

WOD:
“The Wall”
20-15-10-5
OHS (95/65)
10-20-30-40
Wallballs

BodyFit 170

Warm Up:
Get Your Chili Warm
4rds of “Cindy”

WOD:
Tabata – 8 Rounds (Rest 1 min btwn /ea)
Assault Bike
Pullups
Lunges
Push ups
Sit ups

Posted on

August 7, 2017

This coming Friday we will hold our August Happy Hour at Cornerstone Restaurant in Aspinwall.  If you are free Friday evening join and spend some time with your fellow Alpha members outside of the gym.  Party starts when you get there, we’ll be down following evening classes.

Warm Up:
Chubbs Sequence
Ankle Circuit
3rds
20 Double Unders/Practice
Wall Stretch
8 EB BTN Push Press
8 EB OHS

Strength:
Overhead Squat
All Levels: 5 x 5 (Build)
*This can be a strength session or technique session based on where you are in the progression

WOD:
“The Plug”
4rds
10 OHS (135/95)
20 Situps
30 Double Unders (3:1)

Posted on

February 24, 2017

Tonight is the night, FNL will begin between 6 and 6:30pm.  Heats will be set up based off of when you arrive so if you want to go first get here early.  Looking forward to spending the next few Friday’s together.

Warm Up:
5min Rope Warmup
3rds
Barbell Complex
5 Hang Snatche
5 Snatch Balance
5 OHS
*Build over 3 sets

WOD:
24min EMOM
Min 1: 5 Snatch (115/85)
Min 2: 30 Double Unders (2:1)
Min 3: 5 Overhead Squat
Min 4: 15 Situps

Posted on

January 7, 2014

First and foremost great work everybody.  Lots of PR’s on the board today and it’s a representation of all the hard work you all have put in over the last 2 months.  There will be a couple more tests this week and then we will be starting a new strength program next week, remember we all are better when we’re stronger.  Keep up the great work!

Strength: 

Snatch Complex

1 Hang Power Snatch

1 Power Snatch

1 OHS

WOD:

“Randy”

For Time

75 Power Snatch (75#)

*10min time cap.