Archive for July 2017
July 18, 2017
CrossFit: Warmup: 2rds 10 Kips/Kipping Practice PA Snatch Warmup Then 3 position Hang Snatch x 3 (Build) Strength: Hang Snatch 8 Min EMOM – 2 Reps *Same weight as 07/05/17 WOD: “07/02/2016” 10-1 T2B 1-10 DB Press 100 m Run BodyFit 121 Warm Up: 8min WAMRAP 10 Kips/Kipping Practice 10 Single Arm KB Press (Light)…
Read MoreJuly 17, 2017
Thank You to the Alphaholics that came out to the Pirate game on Saturday night. Â It’s always fun to spend time outside of the gym with you all. Â Looking forward to future Alpha events Warmup: Chubbs Sequence 3rds :10 Wall Stretch :10 Superfriend + 4 FS (Build) 6 Strict Pullups Strength: Front Squat Level 1:…
Read MoreJuly 14, 2017
Reminder: Tomorrow is the Alpha Pirate Tailgate. Â We hope you’re able to join us for the tailgate and/or the Pirate game. Â Will be fun to spend sometime outside of the gym. Â All are welcome! $10 per adult for the tailgate and jokes. Warmup: 3rds 10 Face Pulls 10 Strict Burpees 100m Run Strength: Bench Press…
Read MoreJuly 13, 2017
CrossFit Warmup: PA Clean Warmup x 2 30(60) Double Unders x 2 PVC Positions 3 position Hang Clean x 3 (Build) Strength: Hang Clean Level 1: Technique Level 2: Heavy 2 1 every :30 s for 5 min WOD: “Dirrty” 60-40-20 DB Snatch (50/35) DU (3:1 s) BodyFit 120 Warm Up: Heat Yo Meat *Focus…
Read MoreJuly 12, 2017
Warmup: 3rds 10 Scap Depressions 5/5 Knee Hug Lunge Step 10 KB Good Mornings 10 EB Thrusters Strength: Pistols 4 x 6-8 Pullups 4 x 5 (+weight) WOD: “Thinning Hair” 30 Deadlifts (185/135) 30 Thrusters (95/65) 30 Pullups
Read MoreJuly 11, 2017
CrossFit Warmup: Shoulder DROM Scap Activation x 2 PA Clean Warmup x 2 5 Clean and Press x 3 (Build) Strength: Strict Press Level 1: 3 x 5 (+5) Level2: 4 x 3 (+ 06/22/17) WOD: 12 EMOM Even: Cal Assault Bike (10/7) Odd: 5 Clean and Jerk (135/95) BodyFit 119 4rds 20 Double Unders/Practice…
Read MoreJuly 10, 2017
This coming Saturday is the Alpha Pirate Tailgate. Â If you signed up and ordered a shirt and ticket you’ll recieve an email this week with further details. Â We were able to get an additional set of tickets (2) so it you’re interested in joining us please let me know. Â These tickets will be on first…
Read MoreJuly 7,2017
Warmup: Deadbugs 4 x :45/:45 Then 3rds 12 Banded Good Mornings 8 Feet Elevated Ring Rows 4 Speed Deadlifts Strength: Deadlift All Levels: Â 10 min- 1 rep every :30 @ 95% *Heavier than last week WOD: Linchpin Test 10 5 Rounds 15 Wallballs (20/14) 15 Power Cleans (95/65)
Read MoreJuly 6, 2017
CrossFit Warmup: Shoulder DROM 5min WAMRAP :15 HS Hold 10 Elevated Pushups Pistol Practice WOD: “King and Queen” 40 Rds 2 HSPU 4 Pistols (2/2) 6 HRPU *Alternate Rounds BodyFit 118: Warm Up: Heat Your Meat Trunk: 3rds 10/10 Banded Rotations 10/10 Med Ball 2 Toes 20m AMRAP 1 HSPU 2 Squats 3 KBS 2……
Read MoreJuly 5, 2017
Warmup: PA Snatch Warmup x 2 PVC Positions 3 position Hang Snatch x 3 (Build) Strength: Hang Snatch Level 1: Technique Level 2: Heavy 2 Then 1 every :30 for 5min WOD: 4 x 500m Row Repeats *Intensity will be determined by whether or not you worked out yesterday. Â Be smart about how hard you…
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