March 29, 2019

Warm Up:10min WAMRAP 10 Kips / Kipping Practice 10 True Pushups 5 Box Jumps (Build)5/5 KB Clean 5 Bench Strength: Bench PressLevel 1: 3 x 5 (+5lbs)Level 2: 5RM Choose Your Own Adventure:WOD:10 Minute AMRAP8 T2B12 Box Jumps (24/20)8/8 Single Arm DB Clean + Press (50/35) FLEX:4 Sets of Each (Any Order)8 Leg Raises with…

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March 12, 2019

CrossFit Warm Up:Overhead Prep3rds10 Scap Progression 4 :05 HS Hold w/ :03 Eccentric8 OHS (Build)4 High Box Jump Strength: 15 Minute Clock4 x 8 Pull-ups4 x 8 HSPU WOD: “Everything We Like”For Time20 OHS (135/95)40 T2B60 Box Jumps (24/20)*Broken up however***Compare to 2.12.2018** BodyFit 302 Warm Up:Chili Warm/Coaches Choice3rds10 Scap Progression5 Box Jumps (Build)10 Straight…

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February 26, 2019

CrossFit Warm Up:10min WAMRAP20 Double Unders / Practice10 Kips / Kipping Practice 5/5 Walking Lunges 6 Pause Push Press (Build) Strength: Push PressLevel 1: 3 x 5 (+5 lbs)Level 2: 5 x 2 (Build) Partner WOD: 2 Rounds for Time50 Devil Presses50 T2B50 Walking Lunges150 Double Unders (3:1) BodyFit 298 Warm Up:10min WAMRAP20 Double Unders…

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February 6, 2019

Warm Up:PA Snatch Warmup 10 Kips / Kipping Practice Then 2 x 5 EB Snatch Pullunders Then 3 position Squat Snatch (Build) Strength: Squat SnatchLevel 1: TechniqueLevel 2: Find a Heavy 3 WOD:Partner WOD15 Minute AMRAP20 Cal AB20 Squat Snatch (95/65)20 T2B*Work Split Evenly*

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January 29, 2019

CrossFit: Warm up:10min WAMRAP 10 Banded Pullaparts10 Kips / Kipping Practice8 True Pushups :10 AB Sprint Strength: DB Bench PressAll Levels: 4 x 8 (Build)*Same as 1.11.19* WOD: “Oh Pat”21 – 15 – 9Cals ABT2BHRPU*Courtesy CF Linchpin* BodyFit: 290 Warm up:10min WAMRAP 10 Banded Pullaparts10 Kips / Kipping Practice8 True Pushups :10 AB Sprint WOD:10 Minute…

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January 22, 2019

CrossFit: Warm Up: 10min WAMRAP 10 Banded Pullaparts 10 Kips / Kipping Practice10 True Pushups 20 Double Unders / Practice Strength: DB Bench PressAll Levels: 4 x 8 (Straight)*Same weight as 1.11.19* WOD: “Double Duece”3rds15 Pullups30 Double Unders (3:1)Right into3rds15 T2B15 Box Jumps BodyFit: 288 Warm Up:5min Double Under PracticeThen8min WAMRAP 10 Kips / Kipping…

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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 27, 2018

Don’t forget this coming Saturday is the Annual Alpha Holiday Party at Pub 333 in Oakmont. We hope you all are able to make it as we would love the opportunity to spend some time outside of the gym and celebrate 2018. Also, make sure to vote for your the Alpha Awards (ballots are on…

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November 28, 2018

Warmup: Shoulder DROM 3rds 10/10 Strict Bottoms Up KB Press 10 Kips / Kipping Practice 4 Broad Jumps 6 Pause Push Press (Build) *:02 pause at bottom of dip* Strength: Strict Press Level 1: 3×5 (+5) Level 2: 5×2 (Build) WOD: “Clothesline” Courtesy of CFNE 12 min AMRAP 2,4,6… Push Press (115/85) T2B Box Jump…

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October 30, 2018

CrossFit: Warm Up: 5min Double Under Practice 3rds 5 Burpee Walkups 5 Box Jumps (AHighAP) 5 Hang Cleans (Build) 5 Strict Press Strength: Strict Press Level 1: 3 x 5 (+5) Level 2: 5 x 3 (Build) WOD: “Price Match” For Time 50 Hang Power Clean (135/95) 50 Burpee Over Bar 150 Double Unders (Lateral…

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