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August 6, 2018

Mark Your Calendars: Saturday August 18th the 2nd Annual Alpha Decathlon will be going down…10 events – 1 winner.  Following the greatest exhibition of fitness since this past weekend we will be holding our 5 year anniversary party.  We encourage all Alpha members, current and former, to come celebrate five unbelievable years of Alpha Athletics.  Friends and families are welcome, Alpha will provide the spread and drinks as a Thank You to everybody who has made the last 5 years possible.  See any coach with questions.  Hope to see you all there!

Warm Up:
Squat Prep
3rds
10 Kips / Kipping Practice
5/5 Knee Hug Walking Lunge
5 Box Jumps (AHighAP)
5 Back Squat (Build)

Strength: Back Squat
Level 1: 3 x 5 (+5)
Level 2: Heavy 3 then MR @ 80%

WOD:
“Deadman Walking”
For Time
12/12 Walking Lunge
24 Pullups
12/12 Walking Lunge
24 Box Jumps (24/20)
12/12 Walking Lunge
24 MB2T (R+L=1)
12/12 Walking Lunge

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May 17, 2018

Don’t forget tomorrow evening Cornerstone in Aspinwall Alpha Happy Hour.  Be there or be square.

CrossFit: 

Warm Up:
3rds
:20 N2Wall HS Hold
5/5 Knee Hug Walking Lunge
10 Scap Progression

Strength: All Levels – Alternating EMOM
Even: 5 Strict HSPU
Odd: Split Squat 4/4

WOD:
“Gourmet Coffee”
15min AMRAP
3,6,9,12…
Pullups
6/6 KB Walking Lunge
D&B Suitcase Carry

BodyFit: 222

Warm Up:
Get Your Chili Warm
Then
2rds
3-way Pillar Series
10 Kipping (Strict) Knee Raise / T2B

WOD:
“Dave Matthews Band”
10rds
5 Pullups
10 Situps
15 Plate Touches

Rest 4min

800m Sandbag run

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April 2, 2018

I hope everybody enjoyed their Easter holiday with friends, family and food.  I know I owe some extra burpees after my candy binge today.  See you all at the gym this week!

Schedule Update: there will be no HITT class on Monday and Wednesday this week as Brenda recovers from surgury.

Warm Up:
Squat Prep
3rds
10 Scap Depressions / Kips / Pullups
:10 Superfriend + 4 FS (Build)
5/5 Knee Hug Walking Lunge
5 Box Jump (30/24)

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

WOD:
“Icy Hot”
10rds
5/5 Walking Lunge
10,9,8…3,2,1 Pullups
*Compare to 4.3.17*

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March 15, 2018

CrossFit:

Warm Up:
500m Row – Before WB
3rds
:20 HS Hold – 5 :03 eccentric HSPU
:15 KB Lunge Hold (R&L)
5/5 Knee Hug Walking Lunge
10/10 Bottoms Up Press

Strength:
All Levels – 10min Alternating EMOM
Even: 5 HSPU
Odd: 5/5 Split Squats

WOD:
“Hendel’s Handle”
For Time
Buy In: 500m Row
30-20-10 – Alternating DB Snatch (50/35)
20-20-20 – Walking Lunge
Cash Out: – 500m Row

BodyFit: 204

Warm Up:
Get Your Chili Warm
WOD setup

Partner WOD:
2rds
50 Cal AB
50 Pullups
Immediately Into
2rds
50 Wall Balls (20/14)
50 DB Snatch (50/35)
Immmediately Into
2rds
50 Burpee
50 Single Arm DB C&J (50/35)

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February 15, 2017

Warm Up:
8min WAMRAP
25 Double Unders / Practice
1/1 Knee Hug Lunge Step Vertical Flex/Ext
10 Kips / Kipping Practice
10 True Pushups

Strength:
Bench Press
Level 1: 3 x 5 (+5)
Level 2: 5 x 2 (Build)
*Build across 5 sets to a heavy double

WOD:
“Double Dip”
5min AMRAP
5 T2B
5/5 Walking Lunge
Rest 3min
5min AMRAP
5 HRPU
5 Box Jumps (24/20)

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December 13, 2016

CrossFit:

Warm Up:
3rds
1/1 Leg Cradle lunge step w/ vertical flexion
10 Pillar with arm reach
10/10 MS Press

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

WOD:
“Jimmy Dean”
Every 2min x 6
5/5 DB Snatch (50/35)
1 Length Walking Lunge

BodyFit: 063

Trunk:
4rds
:35 Plank
10/10 Windshield Wipers

WOD:
5min AMRAP
750m Row
Max Alternating DB Snatch
5min Rest
5min AMRAP
50 cals AD
Max Burpees
5min Rest
5min AMRAP
750m Row
Max Alternating DB Snatch