Posts by Alpha Athletics Crossfit 412
June 4, 2019
Warm Up:Get Your Chili Hot Shoulder DROMRoxanne Skill: Rowing Partner WOD:250 Row20, 19, 18, 17, 16… Burpees*Partners alternate rounds*
Read MoreJune 3, 2019
Remeber classes open all week to friends, family, co-workers, etc. Bring them to a class and show them why you love Alpha! Warm Up:Hip Mobility8min WAMRAP 10 Scap Progression8 Tempo Goblet Squat (:03 down, :02 hold):30 Plank10 Plate Touches WOD:Tabata (8x 20s on, 10s off)Goblet Squats (AHAP)Plank/Shoulder TouchesBall Slams (25/20)Pull-ups*Rest 1min between movements*
Read MoreMay 31, 2019
Don’t forget Saturday begins Friends and Family week. Bring that person you know will love Alpha and show them why they should join the Alpha family. Warm Up: Heat Your Meat – 3minShoulder DROM3rds8/8 ML Press8/8 Single Arm KB Swing (Build)8/8 Single Arm DB Jerk Strenght: Landmine PressAll Levels: 4 x 8 (Build) Partner WOD:…
Read MoreMay 30, 2019
CrossFit: Warm Up: 3rds1:10 Deadbug :15 Table Top Stretch 10 Squat Progession 10 Banded Good Mornings Deadlifts (Build to working weight) Strength: All Levels: 15min clock 4 x 8 Dips 4 x 8 DB RDL WOD: “Taste” 4rds15 Wall Balls 15/10 Cals AB 15 Deadlift (185/135)Rest 1min BodyFit: 326 Warm Up: Get Your Chili Warm…
Read MoreMay 29, 2019
Don’t forget this Saturday kicks off our annual Friends and Family week. If you have a friend, co worker, family member, significant other, anybody who you think would love Alpha bring them this coming Saturday June 1st or ANY class next week. See any coach with questions. Warm Up:Rack Mobility 3rdsPA Clean Warmup (Build to…
Read MoreMay 28, 2019
Great job on Murph everybody! It was a beautiful day in memory of a great man in the presense of some awesome people, thank you. *For today’s EMOM – don’t be afraid to scale back the intensity if you need a little extra recovery after Murph. I like EMOMs following Murph so each person can…
Read MoreMay 24, 2019
Reminder: Make sure to sign up for Murph this coming Monday. Heats will go every 30min beginning at 9am. Make sure to arrive 15min prior to your heat or we will ask you to move to the following heat. See a coach with any questions. Warm Up: 3rds1:10 Deadbugs8 Australian Pullups 8 DB RDLs (Heavy)…
Read MoreMay 23, 2019
CrossFit: Warm Up: Hip / Shoulder Mobility8min WAMRAP:15 N2Wall HS Hold (+:05 each rd)5/5 Knee Hug Walking Lunge 10 Plate Touches (Build)8 EB Thrusters Strength: 15min clock4 x 6 HSPU4 x 6/6 Bulgarian Split Squat WOD: 20min EMOMEven: 10 Thrusters (95/65)Odd: 10 Ball Slams BodyFit: 324 Warm Up: 500m Row – Easy 8min WAMRAP 8/8…
Read MoreMay 22, 2019
Reminder: Please don’t forget to sign up for your Murph heat time next Monday. Sign up early to reserve your desired time slot, once they are filled that’s it. See a coach with any questions. Warm Up: 3rds10 Banded Pullaparts 4 Burpee Walkups10/10 Single Arm KB Swing (Build)6 True / Dynamic Pushups Bench Press Strength:…
Read MoreMay 21, 2019
CrossFit: Warm Up: Overhead/Rack Mobility 3rdsPA Snatch Warmup (3-4-5)10-8-6 High Hang – Hang – Floor (Build)5 High Box Jumps Strength: Snatch Level 1: TechniqueLevel 2: Work to Heavy 2 WOD: For Time15 Snatch (95/65)30 Clean and Jerk45 Power Clean 60 Lateral Hops (30/30) BodyFit: 323 Warm Up:400m Jog6min WAMRAP10 Scap Progression10 KBS – American (Build…
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