Archive for December 2017
December 29, 2017
Don’t forget this evening is the Alpha Holiday Party at Pub 333 in Oakmont. Festivities will begin at 7pm, hope to see you all there! NO 5:30pm class this evening. Standard schedule tomorrow.  CrossFit: Warm Up: Shoulder/Hip Mobility 3rds 10 Banded Pullaparts 10 Wall Balls 5/5 Dynamic Pushups 10 EB OHS Strength: DB Bench Press…
Read MoreDecember 28, 2017
CrossFit:Â Warm Up: 3rds :45 Deadbug 10 Scap Depressions 5/5 High Knee Walking Lunge 10 Good Mornings (Build) Strength: 10min Alternating EMOM Even: 5 Strict Pullups *Add weight if necessary Odd: 5/5 Weighted Lunge WOD: “Big Mac” 15min AMRAP 15 Deadlifts (185/135) 30 Double Unders (3:1) 15 Pullups 30 Double Unders BodyFit: 179 Warm Up:…
Read MoreDecember 27, 2017
Don’t forget this coming Friday December 29th is the Alpha Holiday Party at Pub 333 in Oakmont. Festivities will begin at 7pm and there will be light appetizers. If you have not voted please do before Friday as we will present the Alpha Awards at the event. Hope to see you all there! CrossFit: Warm…
Read MoreDecember 26, 2017
I hope you all enjoyed the holiday with family and friends. Time to get back in the gym and work off those cookies. Be consistent this week and set yourself up for a successful 2018! *Workout will be the same for both CrossFit and BodyFit* Warm Up: Ankle Circuit 5min Double Under Practice 8min WAMRAP…
Read MoreDecember 22, 2017
CrossFit Warmup: 3rds :45 Deadbug 8 Strict Pulls 12 BB Good Mornings (Build) 5 Deadlifts (Build) Strength: Deadlift Level 1: 3 RM Level 2: 1 RM *This is a test – GO GET A PR! Choose Your Own Adventure: WOD: 7min AMRAP 750m Row 10 Clean & Jerk (155/115) MR Burpee Flex Sesh: 4rds 8/8…
Read MoreDecember 21, 2017
CrossFit Warmup: Get Your Chili Warm WOD Setup WOD: “12 Days of Christmas” 1: Deadlift 2: HSPU 3: Power Cleans (155/115) 4: KBS (1.5/1) 5: Pullups 6:Box Jumps (24/20) 7: KB Push Press (1.5/1) 8: Situps 9: Ball Slams 10: Double Unders 11: Wall Balls (20/14) 12: Burpees *Workout is performed in same fashion as…
Read MoreDecember 20, 2017
CrossFit: Warmup: 8min WAMRAP 10 Banded Pullaparts 10/10 Single Arm Press 10 DB Squats 10 Strict No Jump Burpees Strength: Bench Press Level 1: 3RM Level 2: 1RM *This is test – GO GET A PR! WOD: “Linched Up” 21-15-9 DB Burpees (50/35) DB Thrusters BodyFit 177 Warm Up: Get Your Chile Warm 3rds “Cindy”…
Read MoreDecember 19, 2017
CrossFit:Â Warm Up: 3rds PA Clean Warmup x 3 Wrist/Shoulder Mobility 5 Box Jumps (30/24) Then 3 position Pw Clean x 3 (Build) Strenth: Power Clean Level 1: Heavy 3 / Technique Level 2: Heavy 3 Partner WOD: “Donner and Blitzen” 5 Rounds 10 Sandbag2Shoulder Max Calorie Assault Bike *Each partner does 5rds* **Score is…
Read MoreDecember 18, 2017
Scheudule note: Regular schedule this week except NO 5:30pm class on Friday. We will be closed on Christmas, enjoy the holiday with loved ones. This week we’ll be testing some of our strength exercises. I want you go after PR’s – test yourself, get uncomfortable CrossFit: Warm Up: Chubbs Sequence 3rds :30 Goblet Squat Hold…
Read MoreDecember 15, 2017
CrossFit Warmup: Strength: Deadlift Level 1: 1×5 (+10) Level 2: 3 x 1 (Build) – No misses! Choose Your Own Adventure: WOD: “Tri” For Time 50/35 Cal AB 50 Cal Row 100 Double Unders Flex Sesh: 4rds 20-15-10-5 Bent Over Rows 2DBs Evil Wheels KB Russian Twists (R + L =1) BodyFit 175 Warm Up:…
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