March 11, 2019

Warm Up:Squat Prep 3rds2/2 Knee Hug Lunge Step Vert Flex/Ext8 Strict Chin Ups6 :03 Pause Goblet Squats (Build) Strength: Front SquatLevel 1: 3 x 5 (+5 lbs)Level 2: 4 x 4 (Build) Partner WOD: 10 Rounds10 Sandbag Zercher Squats20 Mountain Climbers (1,2,3,4)Max Double Unders/Single Unders in Remaining Time*Partners alternate rounds *10 Minute Time Cap

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March 8, 2019

Reminder: Tomorrow Saturday 9:30am FREE Community class followed by a CrossFit flow lead by Tori “Wheels” Brown from 10:30 – 11:00. Bring your friends, family, co-workers who ever you think needs some Alpha in their life! Warm Up: Hip Mobility3rds:20 N2Wall HS Hold5/5 Knee Hug Walking Lunge 8/8 Single Arm Press25ft Bear Crawl CrossFit Open…

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March 7, 2019

*Schedule Reminder: Saturday 9:30am Free Community workout followed by Flow with Wheels – all are welcome!* CrossFit Warm Up:Shoulder DROM8min WAMRAP 10 Banded Pullaparts 5/5 Walking Lunges 10 True PushupsBench Press Strength: Bench PressLevel 1: 3 x 5 (+5lbs)Level 2: 4 x 6 (Build) WOD:For Completion – 20min clock 10/10 Getup SitupsShoulder Superset (Bent Over…

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March 6, 2019

Don’t forget this coming Saturday 9:30am Free Community class followed by Flow with Tori “Wheels” Brown afterwards. Bring your family, friends, co-workers anybody you would like to share the Alpha love with. All are welcome! Warm Up:3rds20 Double Unders / Practice 1:00 Deadbug8 Good Mornings (Build)8 Hang Power Cleans (Build)Deadlifts Strength: DeadliftLevel 1: 1 x…

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March 5, 2019

CrossFit Warm Up:Overhead Prep 8min WAMRAP 8/8 Single Arm DB Press:40 Plank with Pushup10 KBS (Build to working weight):10 AB Sprint Strength: Landmine PressAll Levels: 4 x 6 (Build) WOD:15 Minute AMRAP3, 6, 9, 12…American KBS (AHAP)HRPUCal Assault Bike*Compare to 3.9.19* BodyFit 300 Warm Up:10min WAMRAP 10 Scap Progression10 Banded Good Mornings 10 Straight Leg…

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March 4, 2019

This Saturaday our 9:30am class will be open to the community. If you have any friends, family, co-workers, etc who would love Alpha bring them this Saturday and let us show them why Alpha is the best! The Free Community class will be followed by a 30min Flow (aka yoga/mobility) session with our in house…

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February 28, 2019

CrossFit Warm Up:10min WAMRAP 10 Banded Pullaparts 10 Straight Arm Pushdowns 10 True Pushups 5 Bench Press (Build) Strength: Bench PressLevel 1: 3 x 5 (+5 lbs)Level 2: 4 x 8 (Build) WOD: For Completion:3/3 Turkish Getups (Build)10 Supine Ring Rows10 Evil Wheels* 15 Minute Clock* BodyFit 299 Warm Up:10min WAMRAP 8/8 ML Stretch 8 Strict…

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February 27, 2019

Warm Up:2rdsPA Clean WarmupRack / Hip Mobility5 EB Pullunders—————————3 Position Squat Clean (Build) Strength: Squat CleanLevel 1: TechniqueLevel 2: Heavy 1 (If it feels good, go for a PR!) WOD: Every 0:30 for 8 Minutes or Failure1 Bear Complex (115/85)*1 Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press*

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February 26, 2019

CrossFit Warm Up:10min WAMRAP20 Double Unders / Practice10 Kips / Kipping Practice 5/5 Walking Lunges 6 Pause Push Press (Build) Strength: Push PressLevel 1: 3 x 5 (+5 lbs)Level 2: 5 x 2 (Build) Partner WOD: 2 Rounds for Time50 Devil Presses50 T2B50 Walking Lunges150 Double Unders (3:1) BodyFit 298 Warm Up:10min WAMRAP20 Double Unders…

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