Archive for June 2019
June 17, 2019
A HUGE Thank You to all the Alphaholics who made our 2nd Annual Weights for Wayne event a huge success. DJ and JC organized a killer event and knocked it out of the park again. Thank you to the volunteers who make event day smooth AF (that’s what the kids say). Another example of how…
Read MoreJune 14, 2019
Weights for Wayne is tomorrow! The gym will be closed after 1PM today. There will be no evening classes. Warm Up:4min Warmup jog8min WAMRAP10 Kips / Kipping Practice 5 High Box Jumps (Build)10 KBS – Build to working weight Partner WOD:25min AMRAP 2 x 800m Run2 x 400m Run 4 x 200m Run All movements…
Read MoreJune 13, 2019
Weights for Wayne is this Saturday! Please remember to clean out your cubbies by Friday. The gym will be closed after 1PM on Friday and no classes will be held on Saturday. CrossFit Warm Up:Shoulder DROM 8min WAMRAP2/2 Leg Cradle Lunge Vert Flex/Ext:15 Table Top Stretch5 Strict No Jump Burpees5/5 Lunge Jumps Strength:15 Minute Clock4…
Read MoreJune 12, 2019
Note: Please clean out your cubbies before Friday. All items left in cubbies on Friday will be subject to disposal ie may be thrown out. Warm Up:3rds1:10 Deadbug8 Australian Pullups 8 DB RDL (Heavy)5 Deadlifts :10 AB Sprint Strength: DeadliftLevel 1: 1 x 5 (+10lbs)Level 2: 1 rep every 0:30 for 15 minutes WOD: “Stanky…
Read MoreJune 11, 2019
Weights for Wayne is this Saturday! Please remember to clean out your cubbies by Friday. The gym will be closed after 1PM on Friday and no classes will be held on Saturday. CrossFit Warm Up:Shoulder DROMOverhead Mobility3 Rounds10 Plate Touches5 Box Jumps (Build)7-5-3 Jerks (Build) Strength:10 Min EMOM2 Jerks from the Rack WOD:12 Min EMOMMinute…
Read MoreJune 10, 2019
News and Notes: ALL cubbies must be cleaned out by weeks end for our Weights for Wayne event this coming Saturday. Please remove ALL items before Friday when we prepare the gym for the event. Schedule Update: Gym will be closed Friday evening and all day Saturday for event prep and WFW. Friday we will…
Read MoreJune 7, 2019
Thank you to all for another great Family and Friends week. For those of you who brought somebody – Thank you. If you joined us this week – Thank you and I hope to see you as part of the Alpha family soon! Warm Up:Dynamic Warmup10min WAMRAP 10 Pullup Progression5/5 Knee Hug Walking Lunge5 High…
Read MoreJune 6, 2019
Warm Up:Ankle Circuit 5min Double Unders / Practice3rds 100m Jog10 Hanging Knee Raises / T2B WOD: “Annie on the Run”50 – 40 – 30 – 20 – 10Double-UndersSitups400m Run
Read MoreJune 5, 2019
Warm Up:Hip and Shoulder Mobility8min WAMRAP 10 Squat Progression10 Ring Rows 10 KBS (Build to working weight):30 Plank WOD:7 Minute AMRAP10 Wallballs (20/14)10 Russian KBS (AHAP)Rest 4 Minutes7 Minute AMRAP10/7 Cal Assault Bike5/5 Renegade Rows
Read MoreJune 4, 2019
Warm Up:Get Your Chili Hot Shoulder DROMRoxanne Skill: Rowing Partner WOD:250 Row20, 19, 18, 17, 16… Burpees*Partners alternate rounds*
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