Archive for December 2018
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 Circuit5min Double Under Practice8min WAMRAP5 Box Jumps (30/24)10 Pushups10 KBS (Build to working weight)15 Air Squats Hero WOD:“Morrison”50-40-30-20-10Wall Balls (20/14)Box Jumps (24/20)KBS – American (53/35)*Compare to 12.26.17*
Read MoreDecember 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 Step10 Scap Progression10 EB Thrusters 20 Double…
Read MoreDecember 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…
Read MoreDecember 26, 2018
I hope everybody had a nice holiday with family. Now it’s time to work off all that food:) Warm Up: 3rds10 Banded Pullaparts 10 True Pushups 10 KBS (Build to working weight)5 Strict No Jump Burpees Strength: Bench Press All Levels: 4 x 6 (Build) WOD: “Guilt”21-18-15-12-9-6-3 Burpees KBS – American (AHAP)Calories – Row or…
Read MoreDecember 24, 2018
BodyFit: 096 Warm Up:Heat Your Meat WOD: Partner WOD: Filthy Fifty50 Box jump, (24)50 Jumping pull-ups50 KBS – American (35)50 Walking Lunges50 K2E50 EB Push Press50 Back extensions50 Wall Balls (20)50 Burpees50 Double Unders (3:1)*Partners Rotate every :30*
Read MoreDecember 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…
Read MoreDecember 20, 2018
CrossFit: Warm Up: Get Your Chili Warm Skill: Turkish Getup Strength: 15min clockAll Levels: Work to a heavy Turkish Getup WOD:  4 x 500m Row Repeats *Rest ratio 1:1* BodyFit: 281 Warm Up: Get Your Chili Warm Trunk: 3rds8/8 Getup Situp8/8 MB2T WOD: 10rds1min on /1min offMax Meter RowÂ
Read MoreDecember 19, 2018
Warm Up: 500m Row – Easy, before WB3rdsPA Clean Warmup (Build)2 Burpee Walkups4 Strict No Jump BurpeesThen 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 AMRAP750m Row10 Clean & Jerk (155/115)MR…
Read MoreDecember 18, 2018
CrossFit and BodyFit 280 Warmup:Get Your Chili WarmWOD Setup WOD:“12 Days of Christmas”1: Deadlift2: HSPU3: Power Cleans (155/115)4: KBS (1.5/1)5: Pullups6:Box Jumps (24/20)7: KB Push Press (1.5/1)8: Situps9: Ball Slams10: Double Unders11: Wall Balls (20/14)12: Burpees *Workout is performed in same fashion as the song.
Read MoreDecember 17, 2018
Warm Up: Snatch Mobility3 x PA Snatch Warmup (3-4-5)OHS Prep Strength: Overhead Squat All Levels: 5 x 3 (Build) WOD: 10min EMOM2 Hang Snatch 2 Power Snatch 2 OHS *Weight should be light – moderate and focus on improved technique*
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