Archive for October 2016

We’ve finalized the details on the Alpha Athletics Christmas Party and to give you enough time to schedule us in here’s the dets, Where: Walnut Grove (Waterworks Mall) When: Saturday December 28th Time: 7:00pm til ?? (or when we’re told to leave) We will be providing appetizers and good times.  Be prepared to have a…

Strength: 5/3/1 Deadlift 5 @ 60% 5 @ 65% 5+ @ 70% MetCon: 7min AMRAP Wallball (20/14) Deadlifts (185/115) * AMRAP begins with WB at the top of every min complete 5 DL.  Score is total reps of WB.

Strength: Hang Squat Snatch 5,5,5 MetCon: 10 EMOM 3 Hang Squat Snatch 5 Burpees

For the month of December any member that brings a friend to the Free community class on Saturday will be entered into a drawing for a $25 gift card of your choice.  So get those friends and family who’ve been putting off CrossFit to Alpha on a Saturday in December and a win some moolah!…

WOD: “The Chief” Max Rounds in 3 min 3 Power Cleans (135#) 6 Pushups 9 Squats Rest 1 min **Repeat for 5 cycles  

I hope everyone had a nice Thanksgiving holiday, ate a bunch of food, is disgusted with themselves and now is ready to get back to work, I know I am:) Today marks the beginning of December and the second cycle of our strength program.  As we’re all aware some of our working maxes are not…

Strength: Hang Power Snatch 30min to work technique or find 2RM MetCon: 14min EMOM Odd: 3 Hang Power Snatch Even: 6 Burpees

Checkout Main site for today’s photo of the day! Coach Beard (Tony): www.crossfit.com The holiday schedule will be posted for this week, make sure to check once you get to the box. Strength: 5-3-1 Backsquat 5 @ 50% 5 @ 60% 5 @ 70% WOD: 50 Sit-ups 15 Thruster (95/65) 20 Pull-ups 12 Thruster 15…

Strength: 5/3/1 Deadlift 5 @ 70% 3 @ 80% 1+ @ 85% Metcon: 10,9,8…3,2,1 SDLHP (95/65) 5,10,15…40,45,50 Double Unders