Archive for December 2016
December 30, 2016
Schedule Update: Tomorrow (December 31st) there will only be a 9am class. Â No cap we will accommodate everybody that signs up. Warm Up: 3rds 25 Double Unders 10 Kips/Kipping Practice 10 Pillar w/ arm reach 10 Ball Slams Partner WOD: “Fuel and Fire” 10rds of each couplet 100m Row 20 Double Unders Immediately Into 5/5…
Read MoreDecember 29, 2016
CrossFit: Warm Up: Deadbugs – 3 x :50/:50 4rds 4 Broad Jumps 8 Strict Pullups Skill: Turkish Getup *15min to work to the heaviest load possible WOD: “Dirty Dozen” 6rds 12 Deadlifts (225/155) 12 Box Jumps BodyFit: 068 Trunk: 3rds 10/10 Partner Russian Twists 10/10 Standing Teapots Warm Up: 4rds 5 Pullups 10 Pushups 15…
Read MoreDecember 28, 2016
Warm Up: Squat Prep 10min EMOM Even: 10 Goblet Squats Odd: 15 Wall Balls Hero WOD: “Kalsu” For Time 100 Thrusters (135/95) *5 Burpees at the top of the minute **Workout begins with 5 burpees
Read MoreDecember 27, 2016
I hope everybody had a nice Christmas and was able to enjoy time with family and friends. Â One more week until the New Year so let’s enjoy the last few days of 2016 and be ready to hit the ground running for 2017! CrossFit: Warmup: Roxanne Then 3rds 10 Banded Pullaparts 10 True Pushups Strength:…
Read MoreDecember 23, 2016
Holiday Schedule: Saturday December 24th – 9am only (No class cap, we will accommodate everybody) Monday December 26th – Closed Warm Up: Get your chili warm and set up WOD: “12 Days of Christmas: Alpha Edition” 1 Deadlift (155/115) 2 HSPU 3 Power Cleans (115/115) 4 KBS (53/35) 5 Pullups 6 Box Jumps (24/20) 7…
Read MoreDecember 22, 2016
CrossFit: Warm Up: 10min EMOM Even: Â 10 Dynamic Stepups Odd: 10 Ring Rows WOD: “Santa’s Sleigh” 3rds 1min Max Meter Row – 1min Rest :45 MMR – :45 Rest :30 MMR – :30 Rest :15 MMR – :15 Rest Rest 5min BodyFit: 066 12min EMOM Even: 5 Strict Pullups Odd: 10 Box Jumps WOD: 4rds…
Read MoreDecember 21, 2016
Warm Up: 3rds Spiderman with rotation PA Clean Warmup 3 Athletic Burpees Tester: Clean – 1RM – Go get a PR! WOD: “Stocking Stuffer” 10,9,8…3,2,1 Front Squat (135/95) 1,2,3…8,9,10 Burpee *10min cap
Read MoreDecember 20, 2016
CrossFit: Warm Up: Ankle Circuit 3rds 25 Double Unders/Practice 4 :05 HS Hold with :03 eccentric 10 Scap Depressions Strength: All Levels: 3 x Max Rep Strict Pullups *Compare total and scale to 11.9.16 Partner WOD: “Clark and Ellen” 20min AMRAP 1 HSPU 3 Ball Slams 5 Double Unders (3:1) *Add 1 HSPU, 3 Ball…
Read MoreDecember 19, 2016
I wanted to thank everybody that came out and celebrated another year of Alpha Athletics this past weekend at our annual Christmas party this past Saturday. Â Congrats to the Alpha Award winners you were all deserving. Â We’re so proud of what Alpha has become and that is a direct reflection of our coaches and members,…
Read MoreDecember 16, 2016
Don’t forget this Saturday December 17th is the Alpha Christmas Party at the Walnut Grill in the Waterworks. Â Festivities will begin at 7:30 and they’re will be complimentary light appetizers available to set a base for the beverages to be consumed. Warm Up: 4rds 10 Facepulls 8 Chinups 10 Dynamic Pushups / True Pushups Strength:…
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