Archive for February 2018
March 1, 2018
Don’t forget tomorrow evening is the second week of the Alpha Open and FNL. If you can’t make it tomorrow Saturday at 10am is the designated make up time. IF you can’t make either time see a coach to schedule before next Monday. CrossFit: Warm Up: Ankle Circuit Overhead/Wrist Mobility 3-4-5 PA Snatch Warmup 10/10…
Read MoreFebruary 28, 2018
Warm Up: 3rds 10 Scap Depressions / 10 Scap Depression w/ pull PA Clean Warmup (Build) 2/2 Leg Cradle Lunge Step w/ Vert. Flex/Ext Strength: All Levels: 10min Alternating EMOM Even: 5 Strict Pullups Odd: 5/5 Split Squats WOD: “Decades” 5rds 20 Wall Balls 10 Hang Power Cleans (135/95)
Read MoreFebruary 27, 2018
CrossFit:Â Warm Up: Shoulder DROM 3rds 10/10 Single Arm Press 5 Strict No Jump Burpees 5 Broad Jumps 5 Push Press (Build) 100m Jog Strength: Push Press Level 1: 3 x 5 (+5) Level 2: Heavy 5 then 1 @ 80% for MR WOD: “Smoke em if you got em” For Time 200m Run 15-12-9-6-3…
Read MoreFebruary 26, 2018
Great turnout for our first FNL of the Alpha Open season! Great energy, great support and smooth heats – just what we’re looking for each week. If you were unable to perform 18.1 this weekend make sure you set up time sometime on Monday. See you all this coming Friday! Warm Up: Squat Prep 3rds…
Read MoreFebruary 23, 2018
Tonight is the start of the Alpha Open! Heats will begin at 6pm on a first come first serve basis. We will run heats as long as necessary. If you haven’t already signed up you still can, if you aren’t participating you are more than welcome to come and cheer on your fellow Alphaholics –…
Read MoreFebruary 22, 2018
Tomorrow night: Friday Night Lights! There’s still time to sign up and participate in the Alpha Open. Don’t miss out! Sign up on the whiteboard with your name and tshirt size. See any of the coaches with questions. CrossFit: Warm Up: 3rds 10 Banded Pullaparts PA Clean Warmup 5 Burpee Walkups Strength: DB Bench Press…
Read MoreFebruary 21, 2018
Last 2 days before the Alpha Open, don’t miss out! Sign up on the Whiteboard with your name and tshirt size and prepare to have fun with your fellow Alphaholics over the next couple of weeks. Cost is $20 American dollars and you must complete all 5 workouts to receive the tshirt. See the coaches…
Read MoreFebruary 20, 2018
Friday Night Lights: Begins at 6pm this Friday Feb. 24th. Sign up on the whiteboard and enjoy the Alpha Open over the next 5 weeks with your fellow Alpha members. You won’t regret it. The WOD below is a little taste of the type of workouts you will see in the Open. See any of…
Read MoreFebruary 19, 2018
Don’t forget this coming Friday evening will be the first Friday Night Lights for the 2018 Alpha Open. The Alpha Open is how we participate in the worldwide CF Open that begins this Thurs. We will be talking a lot this coming week about how and why you should consider participating but just know it…
Read MoreFebruary 16, 2018
Warmup: 3rds 10 Banded Pullaparts :40 Plank with Pushup 10 KBS – American – Build 5 Strict No Jump Burpees Strength: All Levels: DB Bench Press 4 x 7 (Straight) *Same as 02/06/2018 WOD: “Madison and Evan” Buy In: 100 Calorie AB 8 Rounds 20 KBS – Russian (AHAP) 10 Burpees 20 Mountain Cimbers *Alternate…
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