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December 31, 2018

Schedule Reminder: NO evening classes. Enjoy this last day of 2018 and let’s get ready to hit the ground running in 2019!

Warm Up:
Ankle Circuit
5min Double Under Practice
8min WAMRAP
5 Box Jumps (30/24)
10 Pushups
10 KBS (Build to working weight)
15 Air Squats

Hero WOD:
“Morrison”
50-40-30-20-10
Wall Balls (20/14)
Box Jumps (24/20)
KBS – American (53/35)
*Compare to 12.26.17*

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December 28, 2018

Reminder: Alpha Holiday Party Saturday Pub 333 in Oakmont. Festivities begin at 6pm, hope to see you all there! Don’t forget to vote for the Alpha Awards (ballots are on the cubbies) with winners announced at the party Saturday evening.

Warm Up:
8min WAMRAP
5/5 Knee Hug Lunge Step
10 Scap Progression
10 EB Thrusters
20 Double Unders / Practice

Strength: 15min clock
4 x 6 Strict Pullups
4 x 6/6 Weighted Lunges

WOD: “Lucky #7”
7min AMRAP
7 Thrusters
7/7 Alternating DB Snatch
Rest 4min
7min AMRAP
5-10-15…. Pullups
30 Double Unders (3:1)

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December 27, 2018

Don’t forget this coming Saturday is the Annual Alpha Holiday Party at Pub 333 in Oakmont. We hope you all are able to make it as we would love the opportunity to spend some time outside of the gym and celebrate 2018. Also, make sure to vote for your the Alpha Awards (ballots are on the cubbies in the back) as the awards will be presented at the party. Hope to see you there!


CrossFit:

Warm Up:
Squat Prep
3rds
PA Clean Warmup (Build)
5 :03 Goblet Squat Holds (Build)
3 x 3 positon Clean (Build) (Hip-Hang-Floor)

Partner WOD: “Nickle and Dime”
Tabata Intervals x 8
Deadlift (185/135)
Power Clean (155/115)
Front Squat (135/95)
S2OH (95/65)
1min rest between movements

BodyFit: 282

Warm Up:
500m Row
3rds
25 Double Unders/Practice
10 Kips/Kipping Practice
10 Ring Rows

WOD:
For Time
25-20-15-10-5 – Box Jumps (24/20)
10-10-10-10-10 – T2B
Row 500m
50-40-30-20-10 – Double Unders (3:1)
10-10-10-10-10 – Renegade Rows (R+L=1)
*Compare to BF 176 12.17.18*

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December 21, 2018

Today we test the CrossFit Total, yes!  We’ll be performing a 1RM of our Back Squat, Strict Press and Deadlift.  Details will be given in class on structure and time limits but we do want you all to go for it today and hit some PR’s!  
Also, if you ordered the new Alpha sweatshirts they are in and ready to be picked up.  

Warmup: 
Squat Prep
3rds
6 Strict Pullups
8 BB Good Mornings (Build)
10 Pillar to Press Up
5 Back Squat (Build)

Tester: CrossFit Total 
3 attempts at 1RM Back Squat – Strict Press – Deadlift
Go get some PR’s!

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December 19, 2018

Warm Up: 
500m Row – Easy, before WB
3rds
PA Clean Warmup (Build)
2 Burpee Walkups
4 Strict No Jump Burpees
Then 
3 High Hang Squat Cleans + 3 Jerks – Build to heavy

Strength: Squat Cleans 
All Levels: Sets of 3
*Treat session as an opportunity to improve your technique.  Weights should remain managable*

WOD: “Home Stretch”
7min AMRAP
750m Row
10 Clean & Jerk (155/115)
MR Burpee
*Compare to 12.22.18*



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December 18, 2018

CrossFit and BodyFit 280

Warmup:
Get Your Chili Warm
WOD Setup

WOD:
“12 Days of Christmas”
1: Deadlift
2: HSPU
3: Power Cleans (155/115)
4: KBS (1.5/1)
5: Pullups
6:Box Jumps (24/20)
7: KB Push Press (1.5/1)
8: Situps
9: Ball Slams
10: Double Unders
11: Wall Balls (20/14)
12: Burpees

*Workout is performed in same fashion as the song.