Archive for June 2018
June 15, 2018
Schedule Note: Please remember we will not have evening classes today. There is no cap on our 6am and 12pm class to accommodate anybody interested in getting a workout in. If you’re unable to make it in today hopefully we’ll see you tomorrow at the competition. Event is from 9 – 2 and then we’ll…
Read MoreJune 14, 2018
*Schedule note: with no classes Friday evening the 2 classes (6am and 12pm) will be uncapped. We’ll accommodate all that want to work out on Friday. We appreciate your understanding for event preparation* CrossFit: Warm Up: Squat Prep 3rds 10 Scap Progression :15 Weighted Lunge Hold ( R&L) 10 Thrusters (Build) Strength: 10min Alternating EMOM…
Read MoreJune 13, 2018
Warm Up: Ankle Circuit 3rds 25 Double Unders /Practice 10 Banded Pullaparts 10 True Pushups 10 KBS (Build) Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 4 x 7 (Build) WOD: “Belgium Chocolate” 25-20-15-10-5 Burpee 5-10-15-20-25 KBS – Russian (AHAP) *30 Double Unders after each round (3:1)
Read MoreJune 12, 2018
CrossFit: Warm Up: 3rds PA Clean Warmup (Build) 5 Box Jumps (AHighAP) 10/10 Partner Russian Twists Overhead / Rack Mobility Strength: Clean Level 1: Technique Level 2: 5 x 3 (Build) WOD: “Desert” 5rds 5 Clean and Jerk (155/115) 5/5 Rotational Ball Slams BodyFit: 227 Warm Up: Ankle Circuit 3rds 25 Double Unders / Practice…
Read MoreJune 11, 2018
THANK YOU to all of you for making Friends and Family week such a huge success! We were packed all week and as usual you all were patient, welcoming, nice and supportive. I can’t express our appreciative I am of our Alpha community. This coming Saturday is our Weights for Wayne event at the gym. …
Read MoreJune 8, 2018
Warm Up: 3rds 10 Kips/Kipping Practice 10 True Pushups 4 Broad Jumps 8/8 Single Arm KB Press WOD: “Brian and Dom” For Time 100 reps of each movement, may be broken up however team likes Pullups HRPU Box Jumps T2B S2OH (95/65) *Jump rope runs at coaches discretion
Read MoreJune 7, 2018
Warm Up: 8min WAMRAP 20 Double Unders / Practice 10 Knee Hug Lunge Step :30 Plank Hold Current Alpha Members Strength: All Levels: Dips 4 x 6-8 *Use weight if necessary* WOD: “Annie on the Run” 50-40-30-20-10 Double Unders Situps 400m Run
Read MoreJune 6, 2018
Warm Up: 4rds 10 ML Press (Alternate arms each round) 15 KBS – American 15 MB Thrusters Strength: Current Alpha Members Weighted Lunges 5 x 4/4 WOD: “Double Ohhhh Seven” 7min AMRAP 10 Wall Balls (20/14) 10 KBS – Russian (AHAP) Rest 4min 7min AMRAP 10 Cals AB 5/5 DB Snatch
Read MoreJune 5, 2018
Alpha members: BodyFit and CrossFit will coincide for Friends & Family week to simplify things for the coaches. Â We will be back to regular schedule next week. Warm Up: 4rds 3 Hands only Inchworms 10 Elevated Pushups 20 Jumping Jacks Skill: Rowing Partner WOD: “Derek and Hansel” 250m Row 20-1 Burpees *Partners alternate rounds
Read MoreJune 4, 2018
Today is the kickoff of Alpha Athletics Friends and Family week! Â Our entire schedule is open to prospective members to come in and give Alpha a test drive. Â We encourage you to stop in, check us out and see how we can help you on your fitness journey. Warm Up: Squat Prep 3rds 10 Scap…
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