Posted on

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 awesome the Alpha community is, Thank You!

Warm Up:
Squat Prep
3rds
20 Double Unders / Practice
5/5 Pillar with arm reach
5 Tempo Goblet Squat (:03 down :02 hold)
Complex – 3 position Clean + 1 FS (Build)

Strength: Front Squat
Level 1: 3 x 5 (+5)
Level 2: 5 x 5 (Build)
*Bar comes from the floor*
**Heavier than last week**

WOD: “The Cha Cha”
10,9,8…3,2,1 Cluster (115/85)
20 Double Unders (Lateral Hops)

Posted on

June 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 jog
8min WAMRAP
10 Kips / Kipping Practice
5 High Box Jumps (Build)
10 KBS – Build to working weight

Partner WOD:
25min AMRAP
2 x 800m Run
2 x 400m Run
4 x 200m Run
All movements done in sets of 25
Pullups
Box Jumps
KBS – Russian
50m Keg Carry
*Runs must be done in distances listed and must be alternated*
**Movements must be done chipper style**
***Both partners work until running is complete***

Finisher Flex:
Superset 3x:
15 EB Barbell Curls
10/10 Seated Dumbell Curls
Then
4 Rounds
20 Banded Tricep Extensions
10 DB Skull Crushers

Posted on

June 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 WAMRAP
2/2 Leg Cradle Lunge Vert Flex/Ext
:15 Table Top Stretch
5 Strict No Jump Burpees
5/5 Lunge Jumps

Strength:
15 Minute Clock
4 x 8 Dips
4 x 6/6 Bulgarian Split Squats

WOD:
15 Minute AMRAP
20 Plate Lunges (45/25)
10 Burpee to Plate
10 Plate Touches

BodyFit 328

Warm Up:
Get your Chili Warm
3 Rounds
25 DU/DU Practice
10 Air Squats
5 Box Jumps
5 Athletic Burpees

WOD:
5 Minute AMRAP
Buy-in: 50 DUs
12 Dumbell Squats
4 Burpee Box Jump Overs
Rest 5 Minutes
5 Minute AMRAP
Buy-in: 50 DUs
8 Dumbell Squats
6 Burpee Box Jump Overs
Rest 5 Minutes
5 Minute AMRAP
Buy-in: 50 DUs
6 Dumbell Squats
8 Burpee Box Jump Overs

Posted on

June 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:
3rds
1:10 Deadbug
8 Australian Pullups
8 DB RDL (Heavy)
5 Deadlifts
:10 AB Sprint

Strength: Deadlift
Level 1: 1 x 5 (+10lbs)
Level 2: 1 rep every 0:30 for 15 minutes

WOD: “Stanky Legs”
Tabata Assault Bike
8 x 0:20 on, 0:10 off

Posted on

June 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 DROM
Overhead Mobility
3 Rounds
10 Plate Touches
5 Box Jumps (Build)
7-5-3 Jerks (Build)

Strength:
10 Min EMOM
2 Jerks from the Rack

WOD:
12 Min EMOM
Minute 1: 5 Strict Pull-ups
Minute 2: 5/5 Rotational Ball Slams (25/20)

BodyFit 327

Warm Up:
Get Your Chili Warm
8min WAMRAP
:15 Hollow and Arch Hold
10 Kip / Kipping Practice
10 DB Push Press (Build to working weight)

WOD:
400m Run
12 DB Push Press
12 Pull-ups
300m Run
12 DB Push Press
12 Pull-ups
200m Run
12 DB Push Press
12 Pull-ups
100m Run
12 DB Push Press
12 Pull-ups
200m Run
12 DB Push Press
12 Pull-ups
300m Run
12 DB Push Press
12 Pull-ups
400m Run



Posted on

June 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 hold 6am and Noon classes, NO evening classes. Thank you for your understanding.

Warm Up:
Squat Prep
3rds
5 Tempo Goblet Squats (:03 down :05 hold)
5 Hang Cleans (Build)
3 x 1 Power Cleans + 1 Front Squat

Strength: Front Squat
Level 1: 3 x 5 (+5)
Level 2: 5 x 5 (Build)
*Sets are every 2min and from the floor*

WOD: “Good Fat”
For Time
30-20-10 – Wall Balls (20/14)
15-10-5 – Power Clean (135/95)

Posted on

June 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 Warmup
10min WAMRAP
10 Pullup Progression
5/5 Knee Hug Walking Lunge
5 High Box Jumps (Build)
10 KB High Pull / PA Clean Warmup

Partner WOD:
100 Reps each
Walking Lunges
Pull-ups
Box Jumps (24/20)
S2OH (95/65)
Cleans (95/65)
*Work can be split however pair likes*