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June 21, 2018

CrossFit: 

Warm Up:
8min WAMRAP
:20 Nose 2 Wall HS Hold
5 Box Jump + 3 Air Squat
10 KBS – American (Build)

Strength: 10min Alternating EMOM
Even: 8 HSPU
Odd: 8/8 Weighted Lunges

WOD: Courtesy of CFNE
“Kelen Helly”
For Time
1rd “Kelly”
2rds “Helen”
1rd “Kelly”
*1rd Kelly – 400m Run – 30 Box Jumps – 30 Wall Balls
*1rd Helen – 400m Run – 21 KBS (American) – 12 Pullups

BodyFit: 230

Warm Up:
Heat Your Meat
Ankle Circuit
Pick Your FC Weight
Get Ready to Grind

WOD: Inspired by CFNE
For Time
21-15-9
Cal AB/Row
42-30-18
Double Unders (3:1)
200m Farmer Carry
21-15-9
Cal AB/Row
42-30-18
Double Unders (3:1)
200m Farmer Carry
21-15-9
Cal AB/Row
42-30-18
Double Unders (3:1)

Posted on

May 31, 2018

Don’t forget next week is Friends and Family Week here at Alpha.  Invite those friends, family, co-workers, whomever and show them why you love Alpha so much.  ALL classes are Free and open to everybody with or without CF experience.  As always our referral program will get you $50 off your membership as well as a $50 credit for the referred member.  Let’s grow the Alpha community!

CrossFit:

Warm Up:
4oom Jog
3rds
10 Kips/Kipping Practice
2/2 Knee Hug Lunge Step Vert Flex/Ext
10 Pillar with arm reach
10 Goblet Squat (Build)

Strength: 10min Alternating EMOM
Even: 5 Feet Elevated Ring Rows
Odd: 4/4 Weighted Lunges

WOD:
“Holy Squat”
4min AMRAP
21 Calorie Row/Bike
21 T2B
21 Front Squat (95/65)
Rest 3min
4min AMRAP
15 Calorie Row/Bike
15 T2B
15 Front Squat (115/85)
Rest 3min
4min AMRAP
9 Calorie Row/Bike
9 T2B
9 Front Squat (135/95)

BodyFit: 226

Warm Up:
500m Row (Easy)
3rds
5/5 Knee Hug Lunge Step
10 Kips / Kipping Practice
15 KBS – American (Build)

WOD:
For Time
1000m Row
3rds
10 T2B
10/10 Walking Lunge
500m Row
2rds
10 T2B
10/10 Walking Lunge
250m Row
10 T2B
10/10 Walking Lunge

Posted on

May 23, 2018

Warmup:
3rds
2/2 Knee Hug Lunge Step Vert Flex/Ext
PA Clean Warmup (Build)
15 Elevated Pushups
20 Double Unders / Practice

Strength: 10min Alternating EMOM
Odd: 4/4  Weighted Lunges
Even: 8 Weighted Pushups

WOD:
“Alpha 250”
10 Squat Cleans (95/65)
20 Pullups
30 Pushups
40 Plate Touches* Ball Slams
50 Double Unders
40 Situps
30 Back Squats (95/65)
20 Jerks (95/65)
10 Burpees
*Rx+ (135/95)
**Compare to 7.27.17

Posted on

March 29, 2018

CrossFit:

Warmup:
8min WAMRAP
25 Double Unders / Practice
10 Banded Pullaparts
2/2 Knee Hug Lunge Step Vert Flex Ext
8 Dynamic Pushups

Strength:
All Levels: 5 Rounds
Weighted Walking Lunges (4/4)
Weighted Pushups 8

WOD:
“Slow Motion”
5 Rounds for Completion
10 Pullups
10/10 Medball to Toes
15/15 Peles

BodyFit: 208

Warm Up:
8min WAMRAP
:20 HS Hold / 10 Standing DB Press
10 Kips / Kipping Practice
5 Box Jump with 3 Air Squats
10 Elevated Pushups

Partner WOD:
50 Cal Assault Bike
20 Handstand Pushup
40 Box jump Over (24/20)
60 Hand Release Pushup
80 Pullups
100 Wallballs (20/14)
80 T2B
60 Hand Release Pushup
40 Box Jump overs
20 Handstand Pushup
50 Cal Assault Bike

Posted on

March 8, 2018

CrossFit: 

Warm Up:
PA Clean Warmup x 2
*Hip Mobility*
3rds
2/2 Leg Cradle Lunge Step Vert. Flex/Ext
7 Strict No Jump Burpees
3-position Squat Clean (Build)

Strength:
5rds – All Levels
Weighted Lunges – 4/4
Weighted Pushups – 8

WOD:
“Restraint”
10 – 1 – Squat Cleans (135/95)
1 – 10 – Bupree Over Bar

BodyFit: 202

Warm Up:
8min WAMRAP
10 Cals AB
10 Plate Touches
5 Burpee Walkups

Trunk:
3rds
10/10 Partner Russian Twists
10 Straight Leg Lifts
10/10 Standing Teapots

WOD:
Total Work
1:00 – 1:00 – Cal AB
:45 – :45 – Ball Slams
:30 – :30 – Burpees
*Perform 5 rds of each movement before moving on*

Posted on

February 8, 2018

Don’t forget tomorrow Bros and Brews starting at 5:30pm followed by Saturdays are for the Girls on 10am Saturday morning.  Both events are open to the public so bring a friend or family member and show why Alpha is awesome.  Hope to see you all there!

CrossFit:

Warm Up:
Before WB – 500m Row – easy pace
3rds
:20 HS Hold / 3 :05 Hold :03 Eccentric
5/5 Knee Hug Walking Lunge
10 Scap Depressions / 10 Scap Dep w/ pull / 10 Kips /Kipping Practice
8-6-4-2 Strict Press (Build)

Strength:
10min Alernating EMOM
Even: 1 Strict Press *Heavier than 1.31.18*
Odd: 4/4 Weighted Walking Lunge *Heavier than 1.25.18*

WOD:
“The Penguins”
7min AMRAP
20-15-10-5 – HSPU
400 – 300 – 200 – 100 – Meter Row
Rest 4min
7min AMRAP
5-10-15-20
Pullups
Front & Back Weighted Lunges

BodyFit: 194

Warm Up:
Get Your Chili Warm
3rds
5 Pullups
10 Pushups
15 Squats
5 Athletic Burpees *Max Effort Jump*

Trunk:
2rds
10/10 MB2T
10/10 Standing Teapots
10/10 Russian Twists

WOD:
22min AMRAP
10 Pullups
10 Box Jumps
10 HRPU
10 Goblet Squat (53/35)

Posted on

January 25, 2018

CrossFit: 

Warm Up:
Accumulate 100 Double Unders
3rds
:25 HS Hold / 3 :05 with :03 eccentric
:15 KB Lunge Hold ( R & L) – Moderate
10 Scap depression with pull / 5 Strict Pullups
15 Air Squats

Strength:
10min Alternating EMOM
Even: 5 Strict HSPU
Odd: 5/5 Weighted Lunge

WOD:
“Cindy”
20min AMRAP
5 Pullups
10 Pushups
15 Air Squats

BodyFit: 190

Warm Up:
Get Your Chili Warm

Trunk:
3rds
10/10 Get Up Situp
15 Straight Leg Lifts
10/10 Mountain  Climbers

WOD:
“Cindy”
20min AMRAP
5 Pullups
10 Pushups
15 Air Squats

 

Posted on

January 4, 2018

CrossFit: 

Warm Up:
3rds
10 Scap Depressions
:30 Side Pillar – R
5/5 Knee Hug Walking Lunge
:30 Side Pillar – L
5 Burpee Walkups

Strength:
10min Alternating EMOM
EVEN: 5 Strict Pullups
ODD: 5/5 Weighted Lunge

Partner WOD:
“Allen & Wright”
Buy In: 100 Cal Row
100 Pullups
100 Burpee Box Jump Overs
Cash Out: 100 Cal AB

BodyFit: 182 

Warm Up:
Get Your Chili Warm
3rds
25 Double Unders/Practice
15 Straight Leg Lifts
10 Plate Touches

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