Archive for June 2017
June 16, 2017
Warmup: 3rds :40 Ipsalateral Deadbug 8 Strict Pullups 12 BB Good Mornings (Build) 4 Speed DL Strength: DeadLift Level 1: 1 x 5 (+10) Level 2: Heavy 5 WOD: “BaseLine” 500m Row 40 Squats 30 Situps 20 Pushups 10 Pullups Oprtional: Flex Sesh: 4 Rounds 30 Calf Raises 30 Banded Pushdowns
Read MoreJune 15, 2017
CrossFit: Warmup: 8min WAMRAP 10 Kips/Kipping Practice 4 :05 HS Hold :03 Eccentric 4 Broad Jumps Trunk: 3rds 3 way Pillar Series 10/10 MB2T Partner WOD: “Daniel” 20min  AMRAP 30 Box Jumps 20 DB Push Press (45/25) 30 Pullups *Work can be split any way BodyFit 113: Warmup: 8min WAMRAP 10 Kips/Kipping Practice :20 HS…
Read MoreJune 14, 2017
Warmup: Ankle Circuit 2rds PA Clean Warmup 8/8 Single Arm KB Press 30 Double Unders Then 4 x 3 position clean (Build) Strength: Power Clean Level 1: Heavy 3/Technique Level 2: Heavy 3 – 10min clock Then 1 every :30s for 7 min WOD: “Ballin’” 3 Rounds 10/10 DB Snatch (40/20) 20 Wallballs (20/14) 40…
Read MoreJune 13, 2017
CrossFit: Warmup: Shoulder DROM/Scap Activation Drill 3rds 10 Yoga Pushups 15 KBS – American 4 Athletic Burpees 10 EB Press Strength: Level 1: Strict Press 3 x 5 Level 2: Strict Press – Heavy 5 1 set @ Â MR 80% WOD: Every 3 Min x 5 15 KBS Russian (AHAP) 10 Burpees 100m Run BodyFit…
Read MoreJune 12, 2017
Thank you to all of the Alphaholics and those who joined us last week and made our Friends & Family week such a huge success! Â Alphaholics you were all awesome and welcoming (as per usual). Â For those of you who dropped in last week we hope to see you soon and to those of you…
Read MoreJune 9, 2017
Join us for an In House Happy Hour to end Friends & Family week! Â Come get a workout at one of our evening classes then stay and enjoy some drinks with your fellow Alphaholics and welcome some new members to the Alpha family! Warm Up: 3rds 10 Kips/Kipping Practice 10 True Pushups 4 Broad Jumps…
Read MoreJune 8, 2017
Warm Up: 8min WAMRAP 20 Double Unders / Practice 10 Knee Hug Lunge Step :30 Plank Hold Strength: All Levels: Weighted Lunges 4 x 6/6 WOD: “Annie on the Run” 50-40-30-20-10 Double Unders Situps 400m Run
Read MoreJune 7, 2017
Alpha Members: 6:30 strength class will be replaced with CrossFit this week to accommodate Friends & Family week. Â The Hump Day Pump will return next week as a permanent class for the foreseeable future. Warm Up: 4rds 10 ML Press (Alternate arms each round) 15 KBS – American 15 MB Thrusters Strength: Current Alpha Members…
Read MoreJune 6, 2017
Alpha members: BodyFit and CrossFit will coincide for Friends & Family week to simplify things for the coaches. Â We will be back to regular schedule next week. Warm Up: 4rds 3 Hands only Inchworms 10 Elevated Pushups 20 Jumping Jacks Skill: Rowing Partner WOD: “Derek and Hansel” 250m Row 20-1 Burpees *Partners alternate rounds
Read MoreJune 5, 2017
Today is the kickoff of Alpha Athletics Friends and Family week! Â Our entire schedule is open to prospective members to come in and give Alpha a test drive. Â We encourage you to stop in, check us out and see how we can help you on your fitness journey. Warm Up: Chubbs Sequence 3rds 10 Scap…
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