Archive for September 2019
September 17, 2019
CrossFit Warm Up:Shoulder DROM3 Rounds 5/5 Bottoms-up KB press6 Box Jumps (build)10 Kips/Kipping Practice Strength: 15 Minute Running ClockLandmine Press 4 x 6/6 Dips 4 x 6 WOD:10 Minute AMRAP 10 T2B 10 Box Jumps (24/20)10 S2OH (115/85) BodyFit Warm Up:Shoulder DROM3 Rounds 5/5 Bottoms-up KB press6 Box Jumps (build)10 Kips/Kipping Practice:10 AB Sprint WOD:20…
Read MoreSeptember 16, 2019
QuickFit Warm Up:Get Your Chili Warm2 rounds of Cindy WOD:20 Minute AMRAP5 Pull-ups10 Pushups15 Squats100m Run CrossFit Warm Up:Squat Prep3 Rounds5 Back Squats (Build)6 Strict Pull-ups8/8 Knee Hug Walking Lunges Strength: Back SquatLevel 1: 3 x 5 (+5lbs)Level 2: 6 x 4 (Build) WOD:10, 9, 8… 2, 1Devil Press10/10, 9/9, 8/8… 2/2, 1/1Walking Lunges
Read MoreSeptember 13, 2019
Schedule Reminder: Photographer will in the evening classes today do some work for new website pics. Please bear with us as he works to get us the best shots possible. Also, if you’re willing and able to share your beautiful faces we’d love to have a whole bunch of you represent the Alpha family on…
Read MoreSeptember 12, 2019
Schedule Reminder: We’ll have a photographer in house tomorrow evening Friday Sept. 13th for new website pics. If you’re willing and available we’d love to have you represent Alpha on the interwebs. Hope to see you there! BodyFit Warm Up:Hip Mobility8min WAMRAP 5/5 Knee Hug Walking Lunge10 Squat Progression 10 KBS – (Build):45 Plank Partner…
Read MoreSeptember 11, 2019
QuickFit Warm Up:Get Your Chili Warm2rds10 Box Jumps 10 KBS – Build5 Burpees WOD:18min Clock – :30 on / :30 offBox Jumps KBS – Russian – AHAPBurpees CrossFit: As a tribute to a day that we will never forget, we will suffer for those that gave their life to allow ours. Warmup:Squat Prep3rds10 FS (Build)10…
Read MoreSeptember 10, 2019
CrossFit Warm Up:Ankle Circuit 3rds10 Scap Progression3 :05 HS Hold w/ :03 eccentric / :25 HS Hold8 – Hip – Hang – Full Cleans (Build)20 Double Unders / Practice Strength:15min Clock Strict Pull-up 4 x 6 Strict HSPU 4 x 6 WOD: “Ride the Bus”5-10-15-10-5 Pull-ups Cleans (135/95) 20 Double Unders (3:1) BodyFit Warm Up:Ankle…
Read MoreSeptember 9, 2019
This coming Friday we’re going to have a photographer at the evening classes on Friday to take some pics as we refresh our website. If you are willing and able to be a model for a new website we’d love to have you. Hope to see you there Friday evening at 4:30 or 5:30pm. QuickFit…
Read MoreSeptember 6, 2019
QuickFit Warm Up:3rds5/5 Single Arm DB Clean and Press (Build to working weight)10 Squat Progression100m Jog WOD:15min AMRAP 5/5 Single Arm DB Clean and Press (50/35) 10 DB Squats 100m Run CrossFit Warm Up:Rack Mobility 2rdsPA Clean Warmup (Build)10 Ring Rows 8 Push Jerks (Build)8 Deadlifts (Build)Then 3 position Hang Clean – 2 reps each…
Read MoreSeptember 5, 2019
CrossFit and BodyFit Warm Up:5min Get Your Chili Warm WOD:“TriAlphathon” 50-40-30-20-10 Cal Row Cals AB Meter Run (x10 for rep scheme) Optional Finisher: 4min clock – MR Evil Wheels into 4min clock – MR MB2T Barbell Class: Back Squat – 5RM *for today*Ring Pullups – 4 x Max Reps – score total reps *2-3min rest…
Read MoreSeptember 4, 2019
QuickFit Warm Up:3min Get Your Chili WarmThen 3 rounds of Cindy WOD:800m Run/1000m Row/60/40 Cal AB 33 Burpees 800m Run/1000m Row/60/40 Cal AB 33 Air Squats 800m Run/1000m Row/60/40 Cal AB 33 Pullups *20min cap CrossFit Warm Up:Overhead/Rack Mobility3rds10 – 3 point drill EB PA Snatch Warmup8 Front Squat (Build)6 St. No Jump Burpees Strength:…
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