Archive for October 2016

We will be lifting heavy again today.  As I’ve stated in class a few times these first couple of weeks we’re going to be setting our weights on many different movements to help us prepare for future programming.  Make sure you’re tracking your workouts as we will need this info. in the near future.  If…

Skill: Hang Power Clean Technique Strength: Hang Power Clean Work to a heavy double in 20 min. MetCon: Top of every min for 10 min 3 Hang Power Cleans 5 Burpees

Strength: Deadlift 3×3 Skill: Handstand Pushups Metcon: Diane 21-15-9 Deadlift (225#) HSPU

7min AMRAP 8 Thrusters 8 SDLHP Rest 4min 7min AMRAP 5 Pullups 10 Wall Balls

Come ready to lift some heavy weight.  Today we will be maxing out the Back Squat.  We will cover how to properly approach a 1RM both technically and mentally.  Let’s do this! Strength: Back Squat 1RM

Strength: Push Press 3×3 Then Barbell Complex 2 Power Cleans 2 Front Squat 2 Push Press As heavy as possible.  

Annie on the Run 50-40-30-20-10 Double Unders Situps 400m Run

Strength: Overhead Squat 3×5 Metcon: 21-15-9 OHS Pullups

First and foremost I would like to thank all of the friends and family that made it out today and made our Grand Opening a success.  The CrossFit community is like nothing else and the support and love they show each other is amazing.  I look forward to continue to build the Alpha Athletics –…