Archive for November 2017
December 1, 2017
CrossFit Warmup: 3rds 10 Banded Pullaparts 10 Pillar to Plank Press 10 Underhand Rows 10 Weighted Pushups Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 5 x 2 (Build) Choose your own Adventure: WOD: 15-12-9 Strict Press (95/65) Strict Chin ups Flex Sesh: 4 x Circuit 10 Dynamic Pushups 10 OH DB…
Read MoreNovember 30, 2017
CrossFit Warmup: PA Snatch Warm Up x 3 Overhead/Wrist Mobility 5 Snatch Balance + OHS (Build) Strength: Hang Squat Snatch Level 1: Technique Level 2: Heavy 3 WOD: “The Wall” 20-15-10-5 OHS (95/65) 10-20-30-40 Wallballs BodyFit 170 Warm Up: Get Your Chili Warm 4rds of “Cindy” WOD: Tabata – 8 Rounds (Rest 1 min btwn…
Read MoreNovember 29, 2017
CrossFit Warmup: 3rds :40 Deadbug 8 Ring Rows 8 BB Good Mornings (Build) 4 Box Jumps (30/24) 5 Deadlifts (Build) Strength: Deadlift Level 1: 1×5 (+10) Level 2: Heavy 3 (Approx 90% of 3 RM) WOD: 8 min AMRAP 4/4 Rotational Ball Slam 4, 8, 12, 16, 20 . . . Pullups BodyFit 170 Warm…
Read MoreNovember 28, 2017
CrossFit: Warmup: 3rds :20 Nose to Wall HS Hold/3 :05 with :03 eccentric 15 Air Squats 10 Scap Depressions 4 Broad Jumps Strength: 10 min Alternating EMOM Even: Strict Pullup Odd: HSPU WOD: “Fight Gone Bad†3 x 1min at each station followed by 1min rest Wall Balls (20/14) Hang Power Clean (75#) Box Jumps…
Read MoreNovember 27, 2017
Schedule Update: There will be no 9:30 BodyFit class today or Friday. Warmup: Chubbs Sequence 3rds 2/2 Knee Hug Lunge Step Vert Flex/Ext 3 Hands Only Inch Worms 6-8 Strict Pullups 5 Back Squat (Build) Strength: Back Squat Level 1: 3 x5 (+5) Level 2: 3 x 5 (Straight) *Same as 10/24/17* WOD: “Outfitters” 4…
Read MoreNovember 22, 2017
Holiday Schedule: Thursday (Thanksgiving) 9am Team WOD – Uncapped class, no signup necessary Friday: 12pm CrossFit Class – Must sign up. Open gym from 12-2pm. Come in and get a workout in if you want. CrossFit: Warm Up: 4rds :20 HS Hold / 3 :05 Hold :03 Eccentric 10 Banded Pullaparts 10 True Pushups 10…
Read MoreNovember 21, 2017
CrossFit:Â Warm Up: PA Clean Warmup x 2 Wrist/Rack Mobility 10/10 KB Snatch Then 3 positon clean x 3 (Build) Strength: Low Hang Clean Level 1: Technique Level 2: Heavy 3 WOD: Death By KBS – American (AHAP) *Min 1 – 2 reps, Min 2 – 4 reps, Min 3 – 6reps… *15min cap BodyFit:…
Read MoreThank you to all of the Alphaholics who came to Friendsgiving this past weekend. We’re thankful for each and every one of you and it’s nice to get to spend some time outside of the gym with you all. Holiday Week Schedule: Thursday (Thanksgiving) 9am Team WOD – Uncapped class, no signup necessary Friday: 12pm…
Read MoreNovember 17, 2017
Don’t forget tomorrow evening is Alpha Friendsgiving beginning at 6pm. Dinner to be served at 7pm. Alpha will provide the birds and drinks please bring your best side dish. Spouse and Sig O’s welcome, please no children. Hope to see you all there! CrossFit: Warm Up: 3rds 3 way Pillar Series 12 Banded Good Mornings…
Read MoreNovember 16, 2017
CrossFit:Â Warm Up: 3rds 20 Double Unders/Practice 10 Knee Hug Lunge Step 10 Scap Depressions 5 EB Bear Complexs Strength: Alternating EMOM Even: 5/5 Split Squats Odd: 5 Strict Pullups *Add weight if necessary WOD: “Round and Round” 7-6-5-4-3-2-1 Bear Complex (135/95) 40 Double Unders (3:1) *Retest from 9.29.16* BodyFit: 163 Warm Up: 500m Row…
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