March 10, 2020

CrossFit Warm Up:OH Shoulder Prep 3rds 2 Wall Walks 8/8 Half Kneel Single Arm DB/KB Press (Tempo 2111) 5 Push Press @ 50%, 60%, 70% of 1RM PP Strength: Push Press 4 x 4 @ 85% *Weight from 2.19.20* Warm Up WOD Movements Between Sets WOD:12min AMRAP 10 Box Jump 20 KBS – American (53/35)…

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February 19, 2020

QuickFit Warm Up:2rds 2 Wall Walks 5/5 Single Arm DB Cleans 10 DU’s or DU practice WOD:20min AMRAP 5 HSPU 10 DB Cleans (50/35) 20 Situps 40 Double Unders (3:1) *Compare to BF 271* CrossFit: Warm Up:OH Shoulder Prep 3rds (10:00 cap) 2 Wall Walks 10/10 Single Arm Bottom Up KB Z-Press 1 Clean Complex…

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December 31, 2019

There will be abbreviated hours today (New Year’s Eve) and tomorrow (New Year’s Day). The schedule is as follows:New Year’s Eve – Dec. 31 – No 5:30PM BodyFit or 6:30PM CrossFitNew Year’s Day – Jan. 1 – 9:30AM Cycle and 12:00PM CrossFit only CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard 3 rds (10:00 time cap) 10 PVC…

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October 15, 2019

CrossFit Warm Up:400m Run/500m Row/ 30(21) cals AB, 75 DUs9 Min EMOM 1) 10-15 Hollow Pulldowns 2) 3 wall walks 3) :10-:20 Chin over bar isometric hold Strength:15min Clock Strict Pull-up 4×5Strict HSPU 4×5 WOD:6 x Every 2min 8 T2B 8 S2OH (135/95) 8/6 Cals AB BodyFit Warm Up:400m Run/500m Row/ 30(21) cals AB, 75…

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October 10, 2019

CrossFit Warm Up:500m row, 400m run, 30/21 cals AB or 75 DUs THEN- EMOM 12 mins: 1) 6-8 Eccentric Isometric Goblet Squats 2) :30-:45 Mt. Climbers 3) 15-20 KB Good Mornings 4) 30m/arm KB OH Carry Partner WOD: “Double the Fun”50 S2OH (135/95) 100 Front Squat 200 KBS – Russian (AHAP) 400 Double Unders (3:1)…

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September 26, 2019

CrossFit Warm Up:3 rounds6 Double Bottoms-up KB Press10 Scap Progression4/4 Lunge Step With Vertical Flexion:30 Nose-to-wall Handstand Hold Strength: 15min Clock Strict Pull-ups 4 x 6 Strict HSPU 4 x 6 WOD:500m Row 50 S2OH (95/65) 25/25 Walking Lunges 500m Row 50 Wall Balls (20/14)50 KBS – Russian (AHAP) 500m Row *Chipper style* BodyFit Warm…

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September 17, 2019

CrossFit Warm Up:Shoulder DROM3 Rounds 5/5 Bottoms-up KB press6 Box Jumps (build)10 Kips/Kipping Practice Strength: 15 Minute Running ClockLandmine Press 4 x 6/6 Dips 4 x 6 WOD:10 Minute AMRAP 10 T2B 10 Box Jumps (24/20)10 S2OH (115/85) BodyFit Warm Up:Shoulder DROM3 Rounds 5/5 Bottoms-up KB press6 Box Jumps (build)10 Kips/Kipping Practice:10 AB Sprint WOD:20…

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June 25, 2019

CrossFit: Warm Up: Ankle Circuit 4min Double Under PracticeSplit Jerk Footwork3rds:45 Plank 10 Ring Rows 5 – :02 Pause Jerks (Build) Strength: JerksAll Levels – 10min EMOM – 1 rep build to heaviest WOD: “That Itch” 3rds20 S2OH (95-135-155)10/10 Renegade Row 40 Double Unders (3:1) BodyFit: 331 Warm Up:Ankle Circuit 8min WAMRAP 20 Double Unders…

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June 7, 2019

Thank you to all for another great Family and Friends week. For those of you who brought somebody – Thank you. If you joined us this week – Thank you and I hope to see you as part of the Alpha family soon! Warm Up:Dynamic Warmup10min WAMRAP 10 Pullup Progression5/5 Knee Hug Walking Lunge5 High…

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May 14, 2019

Workout will be same for CrossFit and BodyFit CrossFit / BodyFit 321 Warm Up:Ankle Circuit8min WAMRAP 20 Double Unders or Practice 6/6 ML Stretch 5 High Box Jumps OH Warmup WOD: “3,2,1 Go”Buy In: 1 mile run10rds10 S2OH (95/65)8 Box Jumps (24/20)6/6 DB Snatch (50/35)Cash Out: 200 Double Unders (3:1)

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