Archive for September 2017
September 29, 2017
Schedule Update: Tomorrow NO 9am class. Â We will hold the FREE Community workout at 10am (all members, families, and friends welcome) followed by the Alpha Decathlon. Â We will be cooking out and there will be drinks supplied by Alpha. Â Please feel free to bring a side dish if you wish. Â Hoping to see you all…
Read MoreSeptember 28, 2017
Decathlon Note: If you’re planning on participating in the Alpha Decathlon (even select events) please sign up on the sheet in the back. Â We’re trying to organize the day as best as possible and knowing will go a long way. Â I hope to see you all Saturday! CrossFit Warmup: Chubbs Sequence 2rds PA Snatch Warmup…
Read MoreSeptember 27, 2017
This Saturday FREE Community WOD/Vendor Day with Inagural Alpha Athletics Decathlon to follow. Â 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. Â See me or the coaches with any questions. CrossFit: Warmup: Deadbugs – 1:00 on/1:00 off x 3 3rds…
Read MoreSeptember 26, 2017
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…
Read MoreSeptember 25, 2017
This coming Saturday is going to be exciting at Alpha. Â We will have our last FREE Community Workout of September followed by the Inagural Alpha Athletics Decathlon. Â Along with that there will be vendors from some local business’ at the gym. Â Follow the Alpha IG page for the remaining Decathlon events and for details about…
Read MoreSeptember 22, 2017
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…
Read MoreSeptember 21, 2017
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…
Read MoreSeptember 20, 2017
CrossFit:Â 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…
Read MoreSeptember 19, 2017
CrossFit:Â 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:…
Read MoreSeptember 18, 2017
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*
Read More