Archive for October 2016

Strength: 5/3/1 Press 5 – 60% 5 – 65% 5+ – 70% MetCon: Buy In: 1000m Row 4Rds 15 Shoulder to OH (135) 15 Box Jumps (24/20) Cash Out: 3 Rope Climbs ** If you like your shins I would advise wearing something to cover them for the rope climbs.  Just a suggestion.

5:30 getting after Thrusters Warm Up: 10×5 KB Snatch **Must alternate arms each round Strength: Hang Snatch 3,3,3 MetCon: 10min EMOM 3 Hang Snatch @ 1st working set weight.

Today we start a new strength program for the gym.  This program is based off of your max lifts from the Total last Monday.  3 days a week for the next 2 months we will be training Squat, Press and Deadlift to build strength in the core lifts.  The strength you build with this program…

Here is a great article from a top notch competitive CrossFitter Talayna Fortunato, 2nd place in 2012 CF Games.  Some of what she talks about is little past where we are as a gym right now but much of what she says applies to every single person who CrossFits.  Take a look I think the…

Happy Halloween!  Just as a heads up there is a Halloween parade in town tomorrow at 5:30pm so if you’re planning on attending that class you may need some extra time because of traffic. Warm-Up: 10min EMOM Evens: 100m Row Odds: 6 T2B WOD: 5rds 3 Deadlifts (225/135) 6 Burpees 9 Wall Balls (20/14)  

First I want to thank everybody who donated to my page today in support of the Wade’s Army fundraiser and the event we will be hosting on Nov. 16th.  I set a lofty goal at the beginning and after today I’m very confident that we can meet it.  Please know you can continue to donate…

Wade’s Army Update: If you are planning to donate to the Alpha Athletics page in support of our event on Nov. 16th the last day to receive a shirt for a $30 donation is tomorrow Oct. 29th.  We will be raffling off a CF basket with awesome gifts from Reebok, RxBar, Stronger Faster Healthier, Last…

Wanted to congratulate our friends who competed this past weekend in Columbus, OH Thanks for reppin’ Alpha Athletics- CrossFit 412!! It’s always great to see the support from our great community.   Today we will be performing the CrossFit Total.  The total is a max effort lift in 3 different movements Squat, Press, and Deadlift.…

Strength: Jerks We will use the first 30min of class introducing the split jerk/working technique.  If you are already proficient then you will be finding a heavy double. MetCon: Death by burpees  

Prior to the WOD we will be setting a benchmark on our 500m row today.  If you have not been tracking your workouts to this point get into the habit so that you have a point of reference in the future. Warmup: Max Effort 500m row WOD: Helen 3rounds 400m Run 21 KBS (1.5 Pood)…