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July 19, 2018

CrossFit: 

Warm Up:
3rds
25 Double Unders or Singles
2/2 Knee Hug Lunge Step Vert Flex/Ext
10 Bent Over BB Row (Underhand grip)
:10 Superfriend Stretch + 4 Thrusters

Strength:
4 x 8/8 Weighted Lunges
Fastest 50m Keg Carry (3-4 reps)
*On a 15min running clock*

WOD:
“Rock Salt”
3rds
25 S2OH (115/75)
25 Front Squat
*50 Double Unders (3:1) between movements*
*Start and finish on the barbell

BodyFit: 238

Warm Up:
Squat Prep
3rds
10 Plate Touches (Build)
10/10 Getup Situp
100m Jog

WOD:
30min EMOM
Min 1: 12 Wall Balls (20/14)
Min 2: 12 Slam Balls
Min 3: 100m Sprint

 

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July 9, 2018

This Friday Happy Hour at Leaning Cask in Springdale.  They’re a micro brewery, dog friendly, and supported our Weights for Wayne Event – seems like a match made in heaven.  I’ll be there by 7pm but feel free to start earlier.  They’re will be a food truck on hand for goodies.

Warm Up:
Squat Prep
3rds
25 Double Unders or Singles
5/5 Pillar w/ arm reach
8 OH Press (Build)
5 Back Squat (Build)

Strength: Back Squat
Level 1: 3 x 5 (+5)
Level 2: 4 x 6 (Build)
*Heavier than 7.2.*

WOD:
“Repeat”
Total Work
25 S2OH (115/75)
50 Front Squat
100 KBS – Russian (AHAP)
200 Double Unders
*Compare to 6.10.17*

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May 9, 2018

Warm Up:
Shoulder DROM
3rds
8/8 Bottoms Up KB Press
:15 Lunge Hold (R&L)
4  Box Jumps (30/24)

Skill: Split Jerk Footwork

Strength: Split Jerk
All Levels: Technique
*Level 2 can work to heavy double*

Partner WOD:
“Jack and Rose”
4min AMRAP x 4
400m Run – MR S2OH (95/65)
300m Run – MR S2OH (135/95)
200m Run – MR S2OH (155/115)
100m Run – MR S2OH (185/135)

 

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February 5, 2018

Happy Post Superbowl Monday.  Don’t forget this Friday @ 5:30pm Bros and Brews followed by Saturdays are for the Girls @ 10am.  All are welcome so bring a friend and show them why you love Alpha so much.  Hope to see you all there!

Warm Up:
Squat Prep
3rds
10 Scap Depressions
8 EB Press
4 Broad Jumps
5 :05 Pause Squats (Build)

Strength:
Back Squat
Level 1: 3 x 5 (+5)
Level 2: 3 Clusters
*2 reps with :30 / :45 / :60 rest intervals*

WOD:
Open 13.2
10min AMRAP
5 S2OH (115/75)
10 Deadlifts
15 Box Jumps

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December 29, 2017

Don’t forget this evening is the Alpha Holiday Party at Pub 333 in Oakmont.  Festivities will begin at 7pm, hope to see you all there!

NO 5:30pm class this evening.  Standard schedule tomorrow.  

CrossFit: 

Warm Up:
Shoulder/Hip Mobility
3rds
10 Banded Pullaparts
10 Wall Balls
5/5 Dynamic Pushups
10 EB OHS

Strength:
DB Bench Press
All Levels: 4 x 6 (Straight)

WOD:
“Air Force”
20 Thrusters (95/65)
20 Hang Power Clean
20 S2OH
20 OHS
20 Front Squat
*Top of every min 4 burpees*

BodyFit: 180

Warm Up:
Get Your Chili Warm

WOD:
30-20-10
Ball Slams
Box Jump Overs
Situps
Rest 4min
Then 20-10-5
Rest 3min
Then 20-10

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September 19, 2017

CrossFit: 

Warm Up:
Shoulder DROM & Scap Drills
2rds
5/5 Knee Hug Lunge Step
10 EB BTN Press
10 Tuck Jumps

Skill: Split Jerk Footwork

Strength:
Split Jerk
Level 1: Technique
Level 2: 5 x 2 (Build)

WOD:
10rds every :30
a) 2 Split Jerk @ 75%
b) 10/10 Lateral Hops

BodyFit: 140

Warm Up:
Ankle Circuit
3rds
25 Double Unders/Practice
10 Pushups
10 KBS – American
10 EB Press

WOD:
100 Double Unders (3:1)
40 Burpee Over Bar
30 Hang Pw. Cleans (95/65)
20 Cals Bike
10 S2OH
20 Cals Bike
30 Hang Pw. Clean
40 Burpee Over Bar
100 Double Unders

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August 29, 2017

CrossFit:

Warmup:
Shoulder DROM
3rds
10/10 Sin Arm Strict Press
10 Kips/Kipping Practice
10 Lat. Over and Back
5 Push Press (Build)

Strength:
Push Press
Level 1: 3 x 5 (+5)
Level 2: 3 x 3 (Straight)
*Add weight 8.22.17*

WOD:
“Ballin'”
10 min AMRAP
10 S2OH (95/65)
10 T2B
10/10 Lateral Hops

BodyFit: 133

Skill:
Turkish Get up
10min to find max weight

For Time:
25-20-15-10-5
T2B
Pushup
50-40-30-20-10
KBS

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July 10, 2017

This coming Saturday is the Alpha Pirate Tailgate.  If you signed up and ordered a shirt and ticket you’ll recieve an email this week with further details.  We were able to get an additional set of tickets (2) so it you’re interested in joining us please let me know.  These tickets will be on first come first serve basis.  If you’re interested in just tailgating with us (we are pretty fun) cost is $10 per person for food, drinks and a good time!

Warmup:
Ankle Circuit
3rds
25 Double Unders/Practice
:20 Goblet Squat Hold + 4 FS
15 KBS – American

Strength:
Front Squat
Level 1: 3 x 5 (+5)
Level 2: 4 x 5 (Build)

WOD:
“Twerk It”
25 S2OH
50 Front Squat
100 KBS – Russ
200 DU
*Work can be split up however you like*