Archive for February 2018
February 15, 2018
CrossFit:Â Warmup: 3rds :20 HS Hold PA Clean Warmup 10/10 Bottoms Up KB Press 5/5 Knee Hug Walking Lunge Strength: Strict Press Level 1: 3×5 (+5) Level 2: 5×1 (Build) WOD: “Chang Chang” For Time 75 Power Cleans (95/65) 50 Front Rack Lunges 25 HSPU 400m Run BodyFit: 196 Warm Up: 500m Row Then 5min…
Read MoreFebruary 14, 2018
Warmup: 3 x Deadbugs :45 on :45 off 3rds 10 Scap Depressions / 10 Kips / 8 Strict Pullups 10 EB Thrusters 10 BB Good Mornings (Build) 5 Deadlifts (Build) Strength: Deadlift Level 1: 1×5 (+10) Level 2: 3×3 @ 100% *01/05/2018* WOD: “Jackie” 1000m Row 50 Thrusters 45/35) 30 Pullups * Compare to 02/13/2017*…
Read MoreFebruary 13, 2018
CrossFit Warmup: Overhead / Wrist Mobilty 3-4-5 PA Snatch Warmup (Build) 20 Double Unders / Practice Then 3-position Snatch x 3 (Build) Strength: Snatch All Levels: 8min EMOM 2 reps *Add weight 01/23/2018* WOD: “Open 11.2/14.1” 10 min AMRAP 30 Double Unders 15 Power Snatch (75/55) BodyFit: 195 Warm Up: Ankle Circuit 3rds 25 Double…
Read MoreFebruary 12, 2018
Warmup: Squat Prep 3rds 10 Kips/Kippin Practice 5 Box Jumps (30/24) 10 EB OHS 5 :03 Pause Squats (Build) Strength: Back Squat Level 1: 3×5 (+5) Level 2: 3 Clusters 1 Cluster – 1 rep with :15 – :30 – 3- 5min rest WOD: “All that Jazz” 20 OHS (135/95) 40 T2B 60 Box Jump…
Read MoreFebruary 9, 2018
Tonight: Bros and Brews @ 5:30pm. As a bro you are free to do which lift you choose as long as it involves gains. Alpha will provide some beer but if you have a special brand/style you like bring it. We will provide a cooler and ice. See you tonight. Warm Up: Rack / Thoracic…
Read MoreFebruary 8, 2018
Don’t forget tomorrow Bros and Brews starting at 5:30pm followed by Saturdays are for the Girls on 10am Saturday morning. Both events are open to the public so bring a friend or family member and show why Alpha is awesome. Hope to see you all there! CrossFit: Warm Up: Before WB – 500m Row –…
Read MoreFebruary 7, 2018
Warm Up: :45 / :45 Deadbug x 3 3rds 25 Double Unders / Practice 8 Feet Elevated Ring Rows 8 Bent Over Rows 5 Deadlifts (Build) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 4 x 4 *Same weight as 1.26.18* WOD: “Rocking Chair” 6rds 1min on / 1min off 5/5 Rotational Ball…
Read MoreFebruary 6, 2018
CrossFit: Warm Up: 3rds 10/5 Cal AB Sprint 10Face Pulls 5 Burpee Walkups 5/5 Dynamic Pushups Strength: DB Bench All Levels: 4 x 6 (+5) – Straight *Weigth from 1.29.18* Partner WOD: “Gin and Juice” 5min AMRAP x 3 3,6,9,12…. Burpee Cal AB Rest 2min BodyFit: 193 Warm Up: Get Your Chili Warm 3rds 10…
Read MoreFebruary 5, 2018
Happy Post Superbowl Monday. Don’t forget this Friday @ 5:30pm Bros and Brews followed by Saturdays are for the Girls @ 10am. All are welcome so bring a friend and show them why you love Alpha so much. Hope to see you all there! Warm Up: Squat Prep 3rds 10 Scap Depressions 8 EB Press…
Read MoreFebruary 2, 2018
Schedule Reminder: Next Friday Feb. 9th 5:30pm Bros and Brews – Dudes doing manly things, followed by Saturday is for the Girls at 10am on Feb. 10th. Both events are open to the public so bring a family member or friend who could benefit from Alpha Athletics and let them experience what we’re all about. …
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