Archive for August 2019
August 16, 2019
Schedule Reminder: Tomorrow August 17th Free Community workout at 9:30am followed by yoga at 10:30am. Bring anybody who is interested in learning how Alpha can help with their fitness! Warm Up:8min WAMRAP10 Banded Pullaparts10 Dynamic Pushups 8/8 Hammer Curls 10/7 Cal AB (Build intensity) Strength: DB BenchAll Levels: 6 x 4 (Build)*Slight Incline Choose Your…
Read MoreAugust 15, 2019
Schedule Reminder: Saturday August 17th Free Community workout at 9:30am followed by yoga at 10:30am. CrossFit Warm Up:3rds2/2 Knee Hug Lunge Step Vert Flex/Ext10 Ring Rows (Underhand)10 Plate Touches 4 High Box Jumps Strength: Superset4 Sets of5/5 Barbell Lunges5 Strict Chin-ups*Heavier than 7.18.19* WOD:For Time40 Wall Balls (20/14)30 Ball Slams (25/20)20 Box Jumps (24/20)10 T2B…
Read MoreAugust 14, 2019
Schedule Reminder: Saturday August 17th Free Community WOD at 9:30am followed by yoga at 10:30am. Bring friends, family, co-workers, etc and show them why you love Alpha so much! Warm Up:2min Row – Easy3rds12 Banded Good Mornings 8 Elevated Ring Rows4 Hands Only Inch Worms Strength: Barbell RDLAll Levels: 4 x 6 (Build) WOD: “Woof”On…
Read MoreAugust 13, 2019
CrossFit Warm Up:8min WAMRAP 10 Scap Progression 10 KBS – American (Build to working weight)10 Kips / Kipping Practice w/ partner200m Run Partner WOD:25 Minute AMRAP400m Run10 Pull-ups20 American KBS*Each round add 10 Pull-ups and 20 KBS Optional Finisher: Accumulate 50 Floor Wipers BodyFit 344 Same As CrossFit
Read MoreAugust 12, 2019
This coming Saturday August 17th will be a Free Community workout at 9:30am, followed by a yoga flow at 10:30 with Tori. If you have anybody interested in Alpha or looking for a new place to find their fitness please bring them this coming Saturday. Warm Up:Squat Prep3rds:10 Superfriend + 4 Front Squats :30 Side…
Read MoreAugust 9, 2019
Warm Up10min WAMRAP 10 Banded Pullaparts 5 Strict No Jump Burpees 10 KBS – American (Build to working weight)20 Double Unders / Practice Strength: DB Bench6 x 4 (Build)*Slight incline Choose Your Own Adventure: WOD:10 Minute AMRAP5 Cal AB10 Burpees15 KBS (53/35)20 DUs Flex:4 x 8 Dual Wield KB Snatch4 x 8 Heavy Goblet Squat…
Read MoreAugust 8, 2019
CrossFit Warm Up:Overhead/Wrist PrepPA Snatch Warmup x 2————————–3-2-1 3-position Snatch (Build) Strength: Power SnatchLevel 1: TechniqueLevel 2: 5 x 3 (Build) WOD: “I’m fast. I’m very fast.”1 minute on. 1 minute off.60 Ground to Overhead (95/65, 115/85, 135/95, 155/115)*Add weight each new minute of work BodyFit 343 Warm Up:Hip Mobility10min WAMRAP5/5 ML Stretch 10 Kips…
Read MoreAugust 7, 2019
Warm Up:Squat Prep 8min WAMRAP 2/2 Knee Hug Lunge Step Vert Flex/Ext10 Scap Progression:40 Plank with pushup Strength: Superset4 x 6/6 Barbell Lunges6 Strict Pull-ups WOD: Baseline500m Row40 Air Squats30 Situps20 Pushups10 Pull-upsGo get a PR!
Read MoreAugust 6, 2019
CrossFit Warm Up:Shoulder DROM8min WAMRAP:15 Table Top Stretch 10 Ring Rows (Underhand)10 KBS – American (Build)5 High Box Jumps Strength: 15 Minute Running Clock4 x 8 Dips4 x 8 Barbell Bent Over Rows (Underhand) Partner WOD: 50 Cal AB50 Box Jumps (24/20)25 Devils Press 50 HRPU50 Cal AB BodyFit 342 Warm Up:10min WAMRAP6 Strict No…
Read MoreAugust 5, 2019
Warm Up:Overhead/Squat Prep3rds10 Kips / Kipping Practice 8 Overhead Squat (Build)100m Jog Strength: Overhead SquatAll Levels: 3 x 5 (Straight)*Same as heaviest weight from 7.1.2019 WOD:10, 9, 8… 1Toes to Bar1, 2, 3… 10DB Press100m Run*Compare to 8.2.16
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