Archive for March 2017
March 17, 2017
Happy St. Patrick’s Day all. Â Tonight FNL is back at Alpha, hope to see you all there. Â Perhaps we can share a green beer afterwards. Also, I’ve changed my mind at the last minute and decided to use 17.4 as the workout all day tomorrow. Â It will be fun but it’s definitely a doozy! Warm…
Read MoreMarch 16, 2017
CrossFit: Warm Up: Shoulder DROM 3rds 10 Reverse Dips 5/5 Pillar w/ arm reach 10/10 Single Arm KB Press 5 BB Push Press (Build) Strength: Push Press Level 1: 3 x 5 (+5) Level 2: Heavy 5 then 1 @ 80% for max reps Skill: Rowing WOD: Alternating EMOM Even: 150m Row Odd: 8 S2OH…
Read MoreMarch 15, 2017
Warm Up: PA Clean Warmup x 2 3-position Squat Clean x 3 (Build) Strength: Clean Level 1: Technique Level 2: Heavy 3 *Focus is pull under the bar Skill: Pistol Progression *Performed during rest intervals of strength WOD: “Death by Power Clean” Min 1 – 1 rep, Min 2 – 2 reps, Min 3 –…
Read MoreMarch 14, 2017
*6amer’s – Please make sure to check the website before leaving for the morning class in case the storm is worse than expected. Â If you are unable to make it in, please remove yourself from the roster. Â If we have to cancel I will post prior to 5:30am. CrossFit: Warm Up: 4rds 10 Face Pulls…
Read MoreMarch 13, 2017
Warm Up: Squat Prep Then 3rds :10 Superfriend + 4 FS 10 Kips/Kipping Practice Strength: Front Squat Level 1: 3 x 5 (+5) Level 2: 4 x 4 *Add weight from 3.6.17 WOD: “Fran” 21-15-9 Thrusters (95/65) Pullups
Read MoreMarch 10, 2017
FNL at Rising Six CF in Plum. Â Train pulls out of Alpha at 5:30pm. Â For anybody unable to make it tonight we will hold the Open workout tomorrow morning at 10am come #GETIT then! Warm Up: Get you chili warm Shoulder Mobility Hip Mobility WOD: “Cindy-ish” Insprired by CF Linchpin 20min AMRAP 7 C2B Pullups…
Read MoreMarch 9, 2017
Reminder: Tomorrow evening Rising Six CF for CF Open 17.3. Â Leaving Alpha at 5:30pm if you want to carpool. Â See coaches with any questions. CrossFit: Warm Up: Deadbugs 3 x 1:00 / 1:00 3rds 1/1 Seesaw Walk 8 BB Bent Over Row 4 Speed Deadlifts Strength: Deadlift All Levels: 1 rep every :30 for 15min…
Read MoreMarch 8th, 2017
Warm Up: 8min WAMRAP 10 Face Pulls 5/5 Dynamic Pushups 4 Athletic Burpees Strength: DB Bench Press All Levels: 4 x 5 (Build) WOD: “Crispy” For Time 8rds 200m Shuttle 30ft Burpee Broad Jump 20 KBS – American (53/35)
Read MoreMarch 7th, 2017
Tonight is the 1st of 3 Olympic sessions with Mike Cerbus for the month of March. Â Class will be held in the back room and starts at 6:30pm. Â These are all 90min sessions. Â The list of participants for each session is in the Alpha FB group. Â See me with any questions. CrossFit: Warm Up: Overhead…
Read MoreMarch 6th, 2017
This coming Friday March 10th we will be traveling to Rising Six CrossFit in Plum for Friday Night Lights and CF Open workout 17.3. Â We will have a contingent of members leaving Alpha at 5:30pm to travel together if you’re interested. Â Also, we will hold the Open workouts on Saturday morning at 10am for anybody…
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