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December 1, 2017

CrossFit

Warmup:
3rds
10 Banded Pullaparts
10 Pillar to Plank Press
10 Underhand Rows
10 Weighted Pushups

Strength:
Bench Press
Level 1: 3 x 5 (+5)
Level 2: 5 x 2 (Build)

Choose your own Adventure:

WOD:
15-12-9
Strict Press (95/65)
Strict Chin ups

Flex Sesh:
4 x Circuit
10 Dynamic Pushups
10 OH DB Extension
10 Evil Wheels

BodyFit Canceled for 12/01/2017

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September 13, 2017

CrossFit: 

Warm Up:
Rack Mobility
6min WAMRAP
20 Double Unders/Practice
10 Scap Activation Drill
10/10 Single Arm Press
5/5 Knee Hug Lunge Step

Strength:
Split Jerk
Level 1: Technique/Heavy 3
Level 2: 5 x 3 (Build)

WOD:
10min EMOM
1 Strict Press (135/95)
2 Push Press
3 Push Jerk
20 Double Unders (2:1)

Hump Day Pump:

Seated DB Press 4 x 8

DB Skull Crushers 4 x 8

6rds
10 DB C&J (AHAP)
10 Cals Bike

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August 9, 2017

CrossFit:

Warm Up:
Shoulder DROM
7min WAMRAP
10/10 Single Arm Press
10 Ball Slams
4 Broad Jumps

Strength:
Strict Press
Level 1: 3 x 5 (+5)
Level 2: Heavy 1 – work to a quality single

WOD:
20min EMOM
Min 1: 50 Keg Carry
Min 2: 20 UB KBS – American
Min 3: 5 Box Jumps (30/24)
Min 4: 10 Alt. DB Snatch (50/35)

Hump Day Pump:

Sumo Deadlift 5 x 5

3 x 10/10 DB Curls
3 x 10/10 KB Press
3 x 10 Plate Raises
3 x 10 Overhead MB Throws

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August 1, 2017

CrossFit:

Warmup:
Shoulder DROM
3rds
Crab Walk – down & back
10/10 Single Arm Press
50m Shuttle (fast jog)

Strength:
Strict Press
Level 1: 3 x 5 (+5)
Level 2: 5 x 2 (Build)

WOD:
Death by  15 M Sprint

BodyFit 125

Trunk:
3rds
10/10 Banded Rotations
10/10 Standing Teapots

Triathlon
50-40-30-20-10
Cal Row
Cal Assault Bike/Airdyne
500m-400m-300m-200m-100m
Run

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July 25, 2017

CrossFit

Warmup:
Shoulder DROM/Scap Mobility
3rds
:20 HS Hold
10/10 Single Arm KB Press

Strength:
Strict Press
Level 1: 3×5 (+5)
Level 2: 5×2 (Straight)

WOD:
“I Got Five On It”
20-15-10-5
HSPU
5/5-10/10-15/15-20/20
DB Snatch

BodyFit: 123

Trunk:
3rds
10/10 MB2Toes
10/10 Russian Twists

WOD:
6rds
:30 on / :90 off – Max Cal Bike
:30 on / :60 off – Max KBS – American
:30 on / :30 off – Max Burpees
*Perform 6rds of each movement before moving on
*Score is total reps of each movement

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December 19, 2016

I wanted to thank everybody that came out and celebrated another year of Alpha Athletics this past weekend at our annual Christmas party this past Saturday.  Congrats to the Alpha Award winners you were all deserving.  We’re so proud of what Alpha has become and that is a direct reflection of our coaches and members, Thank You.

Now, it time for test week:)

Warm Up:
Get Your Mind Right
Squat Prep

Tester:
The CrossFit Total
*1RM or Back Squat, Strict Press, Deadlift – 3 attempts at each lift – No More!
**This process typically takes a little longer than an hour.  Get to class as early as possible and be ready to go at the beginning of the hour.  It will most likely run slightly over so please be prepared for this.

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November 2, 2016

LAST CHANCE for Power Monkey Gymnastics clinic this coming Saturday.  Use code “Alpha15” for a 15% discount off of registration.  This is an all levels clinic and will help beginners and advanced members learn proper movement, progressions and drills to help improve their gymnastic skills.  All are welcome – spread the word.

Warm Up:
4rds
1/1 Leg Cradle Lunge Step w/ vertical flexion
8/8 Single Arm KB Press
5 BB Strict Press (Build)

Strength:
Strict Press
Level 1: 3 x 5 (+5)
Level 2: 3RM – This is a test – go get a PR!

WOD:
“747”
7min AMRAP
10 S2OH (115/85)
5/5 Rotational Ball Slams
5/5 Step Ups
Rest 4min
Repeat

Posted on

October 18, 2016

CrossFit:

Warm Up:
4rds
100m Run
10/10 Single Arm KB Press
:30 Pillar

Strength:
Strict Press
Level 1: 3 x 5 (+5)
Level 2: 3,3,3,3,3 (Build)

WOD:
“Pipeline”
Every 5min X 5
400m Run
20 S2OH (95/65)

BodyFit: 048

Warm Up:
6min WAMRAP
20 Jumps
15 KBS – American
10 Pushups
5 Ring Rows

WOD:
4 min AMRAP
30 Double Unders
3 HSPU
5 KBS – Russian
5 Box Jumps (24/20)
3 Pullups
Rest 4 minutes
6 min AMRAP
40 Double Unders
6 HSPU
10 KBS
10 Box Jumps
6 Pullups
Rest 4 minutes
8 min AMRAP
50 Double Unders
9 HSPU
15 KBS
15 Box Jumps
9 Pullups