Archive for October 2016

Skill: 15min to work on any goals/goat WOD: 15min AMRAP 10 BW Back Squat 20 Burpees

Strength:  Power Cleans 20min to find a heavy double MetCon: 3rds 2min max Power Cleans (155/115) Rest 2 min **Score is total reps    

To everyone who supported our event on Sat. for Wades Army, thank you.  I set a lofty goal a few months back and with the help and generosity of our members, friends and family we were able to hit our goal.  On behalf of Alpha Athletics and CrossFit Football thanks for making the event not…

Strength: 5/3/1/ Deadlift 3 @ 65% 3 @ 70% 3+ @ 80% MetCon: 7rds 4 Deadlifts 225/135 8 T2B *Rest 30 sec between rounds *Rounds must be unbroken

Strength: Hang Power Snatch 3-3-3 MetCon: 8min EMOM 2 Hang Power Snatch 10 Double Unders

Strength: 5/3/1 Press 3 @ 65% 3 @ 70% 3+ @ 80% WOD: Easy Mary 5 HSPU 10 Pullups 25 Squats

I mentioned in a few classes today but moving forward please get into the habit of posting your results to the comments page so that members in other classes throughout the day can see results. Also don’t forget about this Sat. and the Wades Army event in conjunction with CFF taking place at the box…

Today we begin the second week of our strength program.  Percentages and reps will change but structure remains the same. Warm Up: Squat Prep Strength: 5/3/1/ Squat 3 @ 65% 3 @ 70% 3+ @ 80% WOD: Barbell Complex 1 Power Clean 2 Front Squat 1 Jerk Complete 3X as heavy as possible

Strength: 5/3/1 Deadlift 5 @ 60% 5 @ 65% 5+ @70% MetCon: 3rds 10 Deadlift 20 Wall Balls

In case you missed it Nichole kicked serious ass last night by finshing the WOD with 3 rx’d rope climbs, this is a girl that never climbed a rope before a few weeks ago.  Way to go Nichole keep rockin’ LIKE A BOSS! Warm Up: 6min AMRAP 5 Burpees 10 Double Unders WOD: 15min AMRAP…