July 5, 2019

Warm Up:PA Clean Warmup x 2Split Jerk Footwork EB Pullunders x 2 3 position Squat Clean + 3 Jerks (Build) Strength: Clean and JerkLevel 1: TechniqueLevel 2: Find a Heavy 3 WOD:In 1 Minute10/7 Cal ABMR Power Cleans (135/95)*Accumulate 50 Reps

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June 28, 2019

Warm Up: PA Clean Warmup x 2Kipping Practice x 2Tempo Goblet Squat – Heavy – (:03 down :03 hold)—————EB Pullunders —————-3 position Squat Clean (Build) Strength: Squat Cleans Level 1: Technique Level 2: Work to Heavy 2 Choose Your Own Adventure: WOD: For Time 21-15-9Power Cleans (115/85)T2B Flex Sesh: 4rds for completion8 DB Pullovers (AHAP)MR…

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January 10, 2019

CrossFit: Warm Up: Squat Prep3rds5/5 Reverse Lunge to High Knee10 Kips / Kipping Practice :30 Goblet Squat Hold (Build) Strength: Weighted Step UpAll Levels: 3 x 8/8 WOD: “Jim from Accounting” 8min AMRAP 2,4,6,8…Front Squat (135/95)T2B BodyFit: 285 Warm Up:4rds of “Cindy”ThenAccumulate 30 T2B or 60 Knee Raises “The Chief”3 min AMRAP x 53 Cleans…

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December 18, 2018

CrossFit and BodyFit 280 Warmup:Get Your Chili WarmWOD Setup WOD:“12 Days of Christmas”1: Deadlift2: HSPU3: Power Cleans (155/115)4: KBS (1.5/1)5: Pullups6:Box Jumps (24/20)7: KB Push Press (1.5/1)8: Situps9: Ball Slams10: Double Unders11: Wall Balls (20/14)12: Burpees *Workout is performed in same fashion as the song.

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December 14, 2018

Warm Up: 3rds PA Clean Warmup (Build) 5 Box Jumps (AHighAP) Then 3 x 3 position clean (Build) 10min Row Review Partner WOD: 1200m (MM) – 1100m (MF) – 1000m (FF) *Rotate every 300m / 250m* 20 Power Cleans (185/135) 1200m – 1100m – 1000m 30 Power Cleans (165/115) 1200m – 1100m – 1000m 50…

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October 23, 2018

CrossFit:  Warm Up: 3rds PA Clean Warmup (Build) 5 Box Jumps (AHighAP) Rack Mobility – Individual Strength: Low Hang Clean Level 1: Technique Level 2: Set of 3 WOD: “The Waltz” Every 3min x 4 5 Power Cleans (135/95) 10 Box Jumps 15/10 Cals AB BodyFit: 265 Warm Up: 8min WAMRAP :15 Lunge Hold (R&L)…

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September 17, 2018

A big Thank You to all who participated on the Alpha softball team this past weekend.  We had a great time in support of a good cause.  As a result of our success this weekend we’ve decided on sponsoring a full time Alpha team and moving forward will not have evening classes on Thursdays so…

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July 27, 2018

Warm Up: 3 x Deadbugs 1:00 on / 1:00 off Then 3rds 8 BB Good Mornings (Build) 8 Bent Over BB Rows 5 Box Jumps (AHighAP) 5 Deadlifts Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 3 x 2 (Build) *Goal is 100%+ of 3RM* Choose Your Own Adventure WOD: 7min AMRAP 7…

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February 15, 2018

CrossFit:  Warmup: 3rds :20 HS Hold PA Clean Warmup 10/10 Bottoms Up KB Press 5/5 Knee Hug Walking Lunge Strength: Strict Press Level 1: 3×5 (+5) Level 2: 5×1 (Build) WOD: “Chang Chang” For Time 75 Power Cleans (95/65) 50 Front Rack Lunges 25 HSPU 400m Run BodyFit: 196 Warm Up: 500m Row Then 5min…

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February 9, 2018

Tonight: Bros and Brews @ 5:30pm.  As a bro you are free to do which lift you choose as long as it involves gains.  Alpha will provide some beer but if you have a special brand/style you like bring it.  We will provide a cooler and ice.  See you tonight. Warm Up: Rack / Thoracic…

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