Schedule Update: Tomorrow NO 9am class.  We will hold the FREE Community workout at 10am (all members, families, and friends welcome) followed by the Alpha Decathlon.  We will be cooking out and there will be drinks supplied by Alpha.  Please feel free to bring a side dish if you wish.  Hoping to see you all…

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Decathlon Note: If you’re planning on participating in the Alpha Decathlon (even select events) please sign up on the sheet in the back.  We’re trying to organize the day as best as possible and knowing will go a long way.  I hope to see you all Saturday! CrossFit Warmup: Chubbs Sequence 2rds PA Snatch Warmup…

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This Saturday FREE Community WOD/Vendor Day with Inagural Alpha Athletics Decathlon to follow.  If you would like to participate in the Decathlon please make sure you’re signed up on the paper in the back by tomorrow Thursday.  See me or the coaches with any questions. CrossFit: Warmup: Deadbugs – 1:00 on/1:00 off x 3 3rds…

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CrossFit Warmup: 8min WAMRAP 20 Double Unders/Practice 10 Banded Pullaparts 10 Kips/Kipping Practice 10 Pushups 10 Goblet Squats (Moderate) Strength: DB Bench Press All Levels: 4 x 4 (Build) WOD: “Preachers Daughter” 20 min AMRAP 5 C2B Pullups 10 Hand Release Pushup 15 Single Arm Squat 20 Double Unders BodyFit 142 Warm Up: Ankle Circuit…

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This coming Saturday is going to be exciting at Alpha.  We will have our last FREE Community Workout of September followed by the Inagural Alpha Athletics Decathlon.  Along with that there will be vendors from some local business’ at the gym.  Follow the Alpha IG page for the remaining Decathlon events and for details about…

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Warmup: PA Clean Warmup x 2 :10 Super Friend + 4 Thrusters x 3 (Build) 3-position Squat Clean x 3 (Build) Strength: Clean Level 1: Technique / Heavy 3 Level 2: 4 x 2 (Build) WOD: Choose your own Adventure A) “Grace” 30 Clean and Jerks *Compare to 2.21.17* B) 4 Rounds 8 DB Pullovers…

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CrossFit Warmup: Heat Your Meat (Before WB) Set up WOD WOD: “The Seven” 7 Rounds 7 Handstand Push-Ups 7 Thrusters (135/95 lbs) 7 Knees-to-Elbows 7 Deadlifts (245/165 lbs) 7 Burpees 7 Kettlebell Swings (72/53) 7 Pull-Ups BodyFit 141: Trunk: 3rds 3-way Pillar Series (:30 on :15 off) 15 Straight Leg Lifts 3 Rounds 800 m…

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CrossFit:  Warmup: Row 750m (Before WB) PA Snatch Warmup x 2 Snatch Balance x 3 (Build) Halting Snatch x 3 (Build) Strength: Snatch Level 1: Technique Level 2: 4 x 2 (Build) WOD: “Jen and Ross” 3500 m Row *Rotate every 350m 100 Power Snatch (95/65) *While partner is rowing Hump Day Pump: Close Grip…

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CrossFit:  Warm Up: Shoulder DROM & Scap Drills 2rds 5/5 Knee Hug Lunge Step 10 EB BTN Press 10 Tuck Jumps Skill: Split Jerk Footwork Strength: Split Jerk Level 1: Technique Level 2: 5 x 2 (Build) WOD: 10rds every :30 a) 2 Split Jerk @ 75% b) 10/10 Lateral Hops BodyFit: 140 Warm Up:…

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Warm Up: Chubbs Sequence 3rds 20 Double Unders/Practice 2/2 Leg Cradle Lunge Step Horizontal Rotation 5 :05 Pause Front Squat (Build) Strength: Weighted Step Up All Levels: 4 x 5/5 *Compare to 8.28 WOD: “The Predator” 21-15-9 Front Squat (135/95) Situps *30 Double Unders (3:1) after each round*

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