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January 1, 2020

Happy New Year! Let’s get 2020 off on the right foot and set ourselves up for a great year ahead.

Warm Up:
Chili Warm (3:00 min AB/Rower/Jump Rope)
10min WAMRAP
10 Scap Progression (Depression -> Kipping Practice)
5/5 Knee Hug Lunge Step
10 Squat Progression (Air -> EB FS -> EB Thruster)
10 Deadlift (Build)
Double Unders / Practice

WOD: “20/20”
2rds
20 Deadlifts (95/65)
20 Wall Balls (20/14)
20 DB Cleans (50/35)
20 Pushups
20 BB Front Rack Lunges
20 Pullups
20 DB Squats
20 Situps
20 Thrusters
20 Double Unders (3:1)
*DB movements done with 2 DBs*

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December 31, 2019

There will be abbreviated hours today (New Year’s Eve) and tomorrow (New Year’s Day). The schedule is as follows:
New Year’s Eve – Dec. 31 – No 5:30PM BodyFit or 6:30PM CrossFit
New Year’s Day – Jan. 1 – 9:30AM Cycle and 12:00PM CrossFit only

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
10 PVC Lift Offs
10 Banded Bent Hollow Pulldowns
10 Tuck Jumps
1 From Floor Snatch Complex (1 Complex = 2 Pull, 1 Power, 2 Full)

Strength:
5 min AMRAP – Strict Pull-ups

Partner QOD:
600m Row
60 Box Jumps
500m Row
50 Burpees
400m Row
40 T2B
300m Row
30 Snatches (95/65)
200m Row
20 S2OH
*Partners split evenly*

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December 30, 2019

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rds (5:00 time cap)
10 Banded Thrusters
10 Banded Sidesteps on Toes
10 Windshield Wipers

Partner WOD:
15min Clock
10rds
10/10 Sin. Arm DB Thruster
20 Double Unders (2:1)
*Alternate rounds*
Remaining time: Max Rep Renegade Rows

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
10 Banded Thrusters
10 Banded Sidesteps on Toes
10 Windshield Wipers
3 Tempo (3311) Front Squat (build)

Strength: Front Squats
Find a Heavy 5 then 1 MR @ 80%

WOD:
10min AMRAP
8/8 Single Arm DB Thrusters
10, 20, 30… Double Unders (2:1)

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December 27, 2019

Tomorrow is the annual Alpha Holiday Party. It will be held at Cornerstone in Aspinwall and starts at 7PM. We hope to see everyone there! Please remember that this is an adult only party.

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rds (6:00 time cap)
10 Over the Bar Hops
10 Reverse Sit Ups
1 From Knee Clean Complex (Build)
*From Knee: 2 Pull 2 Power

WOD:
5rds
12/8 Cals AB
12 Hang Power Cleans (95/65)
12 Box Jumps
12 HRPU
*15min cap*
**Sub DB Cleans only if necessary**

CrossFit:

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
10 Over the Bar Hops
10 Reverse Sit Ups
3 Tempo Deadlift (5151) (light, same bar as cleans)
1 From Knee Clean Complex (Build)
*From Knee:
2 Pull
1 Power
2 Full

Strength: Hang Cleans
5×5 (Build)

Choose Your Own Adventure

WOD:
3rds
10 Deadlifts (225/155)
50 Double Unders (Lat. Hops)

Flex:
3×10/10 Reverse Curls
3×8 Deadlifts (Build)
3×15 EZ Bar Tricep Extensions

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December 26, 2019

There is no 6AM class today. The gym will open at 12PM (Noon) and have a regular schedule for the remainder of the day.

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
5 Jefferson Curls
:30 Superman
10 Turkish Sit Ups (double arm DB, KB or barbell)
10/leg Jane Fonda sidelying leg lift

Partner WOD:
:45 on :15 off
3,000m Row
Rest 4min
100 Burpees
*Minimum 5 burpees each set*
Rest 4min
10rds
5 Devil Press
10/10 Mt. Climbers
**Alternate rounds**

BodyFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
5 Jefferson Curls
:30 Superman
10 Turkish Sit Ups (double arm DB, KB or barbell)
10/leg Jane Fonda sidelying leg lift

WOD:
Partner WOD:
:45 on :15 off
3,000m Row
Rest 4min
100 Burpees
*Minimum 5 burpees each set*
Rest 4min
10rds
5 Devil Press
10/10 Mt. Climbers
**Alternate rounds**

Barbell
Push Jerks 5×5
Superset 4x:
a) Split Squat 4×10/10
b) Concentration Curl 4×10/10
DB RDL to Shrug 4×12
Arnold Press 4×15

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December 24, 2019

As a reminder, there will not be any evening classes today (i.e. no 4:30PM, 5:30PM, or 6:30PM classes

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
10 Banded Thrusters
10 DB Glute Bridge
5 Tempo (3311) Barbell Front Squat (build)
:30 Hollow Hold Flutter kicks

Strength: Front Squat
3 x 5 (Straight)
*Heaviest set from 12.16

WOD:
3rds
15/10 Cal AB
15 Thrusters (95/65)
15 Pull-ups

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December 23, 2019

Merry Christmas, Alphaholics! The holiday schedule for this week is posted below:
Christmas Eve: NO Evening classes
Christmas Day: CLOSED (go enjoy your family and friends)
Thursday December 26th: NO 6am CrossFit Class
Saturday December 28th: Alpha Holiday Party – 7PM – @ Cornerstone in Aspinwall

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rds (6:00 time cap)
10/side Mountain Climbers
10 WB Goblet Squat
10/side Side Plank Rotations

WOD:
16min
AMRAP 12,11,10,9…
Burpees
Double Unders (Tuck Jumps)
Wall Balls (20/14)
Ball Slams (25/20)
Situps

CrossFit:

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (12:00 time cap)
1 Wall Walk
10 Tuck Jumps
8 KB Kang Squats
3 Power Cleans (build)
3 Deadlift (build)

WOD:  “12 Days of Christmas”
1: Deadlift (155/115)
2: HSPU
3: Power Cleans (155/115)
4: KBS (53/35)
5: Pull-ups
6: Box Jumps (24/20)
7: SA KB Push Press (1.5/1)
8: Situps
9: Ball Slams (25/20)
10: Double Unders (Tuck Jumps)
11: Wall Balls (20/14)
12: Burpees

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December 20, 2019

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rds (6:00 time cap)
10 Tuck Jumps
10 PVC Lift Offs
8/leg Single Leg RDL with Slam Ball

WOD:
6min AMRAP
12 Box Jumps
12 Ball Slams
Rest 4min
6min AMRAP
8/6 Cals AB
8 Pullups

CrossFit:

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
20 Frog Pumps
:20 Star Plank
8 KB Kang Squats
10 DB Z-Press
Mental Warm-up: Athletes, be prepared to show up with a plan of how you are going to build and what weight you will be going for in your 3 attempts for each lift. Have your plan written down. Build using sets of 3 reps.

CrossFit Total
1RM Deadlift
1RM Back Squat
1RM Strict Press
*Must complete in order of DL, BS, press*
**3 Attempts at each weight and movement**

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December 19, 2019

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (12:00 time cap)
10 Ring FacePulls
10 KB GoodMorning
10 V-ups or Tuck Ups
10 KB Sumo Deadlift Pulses
5/arm Plank KB Drag Through

WOD:
30min EMOM
:30 on :30 off
Min 1: Meter Row
Min 2: KBS – Russian
Min 3: No Press Burpees
*Go as hard or easy as member wants – can be a challenging interval workout or an active recovery to get ready for the Total*

BodyFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (12:00 time cap) 10 Ring FacePulls
10 KB GoodMorning
10 V-ups or Tuck Ups
10 KB Sumo Deadlift Pulses
5/arm Plank KB Drag Through

WOD:
30min EMOM
:30 on :30 off
Min 1: Meter Row
Min 2: KBS – Russian
Min 3: No Press Burpees
*Go as hard or easy as member wants – can be a challenging interval workout or an active recovery to get ready for the Total*

Barbell
Sumo Deadlift – find Moderate 3
V pull ups – 4×4/4
Double DB Row Alternating 5×8/8
Super Set 4x:
a) 12 Horizontal pulls
b) 20 Straight leg lift