Archive for May 2018
June 1, 2018
Tomorrow we kick off Friends and Family Week with an open community workout; all are welcome, no experience necessary. There will be no cap on classes we will accommodate as many people as we need to. Tell your friends, family, co-workers, whomever has asked and show them why you love Alpha! Warm Up: Get Your…
Read MoreMay 31, 2018
Don’t forget next week is Friends and Family Week here at Alpha. Invite those friends, family, co-workers, whomever and show them why you love Alpha so much. ALL classes are Free and open to everybody with or without CF experience. As always our referral program will get you $50 off your membership as well as…
Read MoreMay 30, 2018
Warm Up: Shoulder DROM 3rds 8/8 Single Arm KB Press 8 Strict No Jump Burpees 8 Plate Touches Hip Mobility Skill: Turkish Getup Strength: Turkish Getup All Levels: Work to a heavy 1 (R&L) WOD: “IV Drip” 10rds 5 DB Snatch – R (50/35) 5 Burpee 5 DB Snatch – L
Read MoreMay 29, 2018
A big thank you to all who made it in to participate in the Murph. The workout is a bear (I know a bit of an understantment) but is not only a CrossFit tradition but a memorial WOD for a man who gave the ultimate sacrifice. It was great to see so many people working…
Read MoreMay 25, 2018
Memorial Day Murph this coming Monday begins at 9am. Heats will go off every 30min as necessary. We will be hanging out afterwards grilling some food and enjoying some beverages and each others company. Hope to see you Monday! If not enjoy your holiday weeknd. Warmup: 3rds Rack Mobility PA Clean Warmup (Build) 3 position…
Read MoreMay 24, 2018
CrossFit Skill: Turkish Getup Warmup: 10min WAMRAP 2/2 Turkish Getup (Build) 15 KBS – American 10 EB Thrusters WOD: “Mass & Matter” 20 min EMOM Even: 10 Thrusters (95/65) Odd: 10 Ball Slams BodyFit: 224 Skill:Turkish Getup Warm Up: 10min WAMRAP 2/2 Turkish Getup (Build) 15 KBS – American 10 Goblet Squats Partner WOD 100…
Read MoreMay 23, 2018
Warmup: 3rds 2/2 Knee Hug Lunge Step Vert Flex/Ext PA Clean Warmup (Build) 15 Elevated Pushups 20 Double Unders / Practice Strength: 10min Alternating EMOM Odd: 4/4Â Weighted Lunges Even: 8 Weighted Pushups WOD: “Alpha 250” 10 Squat Cleans (95/65) 20 Pullups 30 Pushups 40 Plate Touches* Ball Slams 50 Double Unders 40 Situps 30…
Read MoreMay 22, 2018
CrossFit: Warmup: 3rds PA Snatch Warmup – (3-4-5) Burpee Walkups w/ Broad Jump 20 Double Unders / Practice Strength: Snatch Level 1: Technique Level 2: Heavy Single WOD: “Spicy Ketchup” 12 min AMRAP 6 Burpee Box Jump 12 T2B 24 Double Unders (3:1) BodyFit: 223 Warm Up: Ankle Circuit 4min Double Under Practice Then 3rds…
Read MoreMay 21, 2018
Schedule Note: Next Monday May 28th we will be holding our annual Murph Memorial WOD. Heats will begin at 9am and go off every 30min as necessary. Afterwards we will be hanging out grilling some food, enjoying beverages and each other’s company. We’d love it if you could make it. Alpha will supply meat for…
Read MoreMay 18, 2018
Tonight Alpha Happy Hour at Cornerstone Restaurante, festivites begin when you get there. Hopefully will see you there around 7pm. Warm Up: Deadbugs 1:00 / 1:00 x 3 3rds 2/2 Seesaw Walks 8 BB Good Mornings (Build) 8 BB Bent Over Row (Build) 5 Deadlifts (Build) Strength: Deadlift All Levels: 3RM This is a test…
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