January 18, 2019

Reminder: Alpha Winter Wellness Challenge begins tomorrow and it’s not too late to sign up. Get 2019 off to a great start with improved habits and attitudes towards your nutrition, recovery and training. Kickoff meeting at 9am tomorrow (Saturday) morning. Message myself or April with any questions. Warm Up: 3 x Deadbugs 1:00/1:003rds15 Banded Good…

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January 17, 2019

CrossFit: Warm Up: 8min WAMRAP 10 Scap Depressions :40 Pillar with pushup5/5 Reverse Lunge to high knee15 Banded Hamstring Curls Strength: Weighted Step UpAll Levels: 3 x 7/7 *Heavier than 1.10.19* WOD:“Tabata That”:20 of work – :10 of rest x 8 – Rest 1min between movementsStrict PullupsMB SitupsHRPUGoblet Squat*Score is lowest output in any given…

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January 16, 2019

Warm Up: Shoulder DROM 3rds10 Scap Progression5/5 Pillar with arm reach 10-8-6 Clean Progression (Muscle – Hang – Floor) – Build10-8-6 Push Press Strength: Push Press Level 1: 3 x 5 (+5)Level 2: 3 x 5 (Build) the 1 @ 80% for MR WOD: “Barstar”For Time10 Push Jerk (155/115)20 Pullups30 Cleans20 Pullups10 Push Jerk *Compare…

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January 15, 2019

CrossFit: Warm Up: 3rdsPA Clean Warmup (Build)20 Double Under/PracticeRack Mobility———————-3 x 5 EB Pullunders ———————-3 position H. Sq Cleans (Build) Strength: Hang Squat Clean Level 1: TechniqueLevel 2: Heavy 3 WOD: 10min EMOM5,4,3,2,1 – Hang Squat Clean (~60-70%)10,15,20,25,30 – Double Under (2:1)*Every 2min subtract 1 H. Sq. Clean and add 5 Double Unders* BodyFit: 286…

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January 14, 2019

Don’t forget this coming Saturday January 19th kicks off our Winter Wellness Challenge. If you haven’t signed up yet find a friend and sign up to save $20 each! See a coach with any questions. Warm Up: 3rdsChilds Pose – Cobra- Spiderman2/2 Leg Cradle Lunge Vert Flex Ext:30 Side Pillar (R&L)4 Broad Jumps Strength: Weighted…

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January 11, 2019

Don’t forget Winter Wellness Challenge begins next Saturday January 19th. Let Alpha help you ensure 2019 begins on the right foot! Sign up with a friend and both of you will receive $20 off! Warm Up: Heat Yo Meat – Row *will count towards EC*3rds10 Banded Pullaparts 6/6 Single Arm Elevated RowBurpee Walkups – Strict…

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January 10, 2019

CrossFit: Warm Up: Squat Prep3rds5/5 Reverse Lunge to High Knee10 Kips / Kipping Practice :30 Goblet Squat Hold (Build) Strength: Weighted Step UpAll Levels: 3 x 8/8 WOD: “Jim from Accounting” 8min AMRAP 2,4,6,8…Front Squat (135/95)T2B BodyFit: 285 Warm Up:4rds of “Cindy”ThenAccumulate 30 T2B or 60 Knee Raises “The Chief”3 min AMRAP x 53 Cleans…

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January 9, 2019

Warm Up: 3rds1:00 Deadbug15 Banded Good Mornings 10 Australian Pullups 5 Box Jumps (30/24)Deadlift Strength: Deadlift Level 1: 1 x 5 (+10)Level 2: 10RM *Not a test, build to a heavy, challenge set of 10* Partner WOD: “Bell and Brown”10min AMRAP10/7 Cals AB 20 KBS – American – (53/35)10 Box Jumps *Alternate movements*

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January 8, 2019

CrossFit: Warm Up: 3rds25 Double Unders / Practice 5/5 Pillar to PressWall Drill 5 Hang Cleans + 5 :03 Pause Push Press (Build) Strength: Push Press Level 1: 3 x 5 (+5)Level 2: 4 x 7 (Build) WOD: For Time 50 Double Unders (3:1)25 Hang Power Cleans (115/85) 50 Double Unders 25 Push Press 50…

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January 7, 2019

Let’s get back to work! Day 1 of our new strength cycle and you’ll be seeing some new movements. Have fun and let us know what you think. Reminder – Winter Wellness challenge begins in 2 weeks (Saturday January 19th). For anybody who needs some guidance on healthy long term food habits, accountablity to get…

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