Archive for November 2018
November 14, 2018
Reminder: Saturday 6pm Friendsgiving at the gym. There is a signup on the cubbies for side dishes and if you would like to enter your home baked cookie into the cookie contest (come on you want to do it:) We hope you all can be there as we enjoy each others company outside of class…
Read MoreNovember 13, 2018
CrossFit:Â Warm Up: 3rds 20 Double Unders / Practice :20 N2W HS Hold – 3 :03 Eccentrics 6 Strict Press (Build) Shoulder Mobility Strength: Strict Press Level 1: 3 x 5 (+5) Level 2: 1 every :30 for 10min *Weight from 10.30.18* WOD: “Obstacle Course” 5rds 10 HSPU 20 Situps 30 Double Unders (3:1) BodyFit:…
Read MoreNovember 12, 2018
A HUGE Thank You to all that participated and or supported our annual Wades Army workout. While there is still time to support the cause it looks like we’re definitely over the $1200 mark as a gym raised in support of neuroblastoma. The generosity of our membership never ceases to amaze me – thank you…
Read MoreNovember 9, 2018
Reminder: NO classes tomorrow in lieu of Wades Army. Heats for Wades Army will be based on first come, first serve. First heat at 9am. Wear your Wades Army uiform or we will be collecting $20 at the door for the Alpha Athletics donation in support of Neuroblastoma. Hope to see you all tomorrow morning!…
Read MoreNovember 8, 2018
CrossFit and BodyFit: 270 Warm Up: 3rds 20 Double Unders / Practice 10 Scap Progression 15 Air Squats Then WOD Setup WOD: “Filthy 50” 50 Box Jump (24/20) 50 Jumping pull-ups 50 KBS – American (53/35) 50 Walking Lunges 50 K2E 50 EB Push Press 50 Back extensions 50 Wall Balls (20/14) 50 Burpees 50…
Read MoreNovember 7, 2018
Wades Army this Saturday at 9am. Let’s see our own Alpha Army in support of this great cause. Wear your official uniform or $20 donation at the door. Warm Up: 3rds PA Snatch Warmup (3-4-5) Overhead Mobility Then BB Complex – 1 Pullunder + 2 OHS x 3 (Build) Strength: Hang Squat Snatch *15min clock*…
Read MoreNovember 6, 2018
CrossFit:Â Warm Up: Overhead Prep 3rds 10 Scap Progression :20 N2W HS Hold – 3 x :03 Eccentic 10 KBS (Build) Strength: 8min EMOM Even: 6 Strict Pullups Odd: 6 Strict HSPU WOD: Every 5min x 4 500m Row 21 KBS – American (53/35) 15 Pullups BodyFit: 269 Warm Up: Heat your meat WOD: 1000m…
Read MoreNovember 5, 2018
Don’t forget this coming Saturday we will be hosting our annual Wades Army workout at 9am. (Note: there will be NO other classes this day). Families and friends are welcome. If you have donated and received your shirt please wear it, if not we’ll be collecting a $20 donation at the door for the Alpha…
Read MoreNovember 2, 2018
Warm Up: 8min WAMRAP 10 Kips/Kippping Practice 10 Banded Pullaparts 10 EB Thrusters 5 Box Jumps (AHighAP) Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 4 x 2 (Straight) *Heavier than 10.26.18* WOD: “28 Days Later” 7rds 7 Burpee Box Jump Over 7 Thrusters (95/65) 7 Pullups *15min cap*
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