Posts by Alpha Athletics Crossfit 412
January 14, 2019
Don’t forget this coming Saturday January 19th kicks off our Winter Wellness Challenge. If you haven’t signed up yet find a friend and sign up to save $20 each! See a coach with any questions. Warm Up: 3rdsChilds Pose – Cobra- Spiderman2/2 Leg Cradle Lunge Vert Flex Ext:30 Side Pillar (R&L)4 Broad Jumps Strength: Weighted…
Read MoreJanuary 11, 2019
Don’t forget Winter Wellness Challenge begins next Saturday January 19th. Let Alpha help you ensure 2019 begins on the right foot! Sign up with a friend and both of you will receive $20 off! Warm Up: Heat Yo Meat – Row *will count towards EC*3rds10 Banded Pullaparts 6/6 Single Arm Elevated RowBurpee Walkups – Strict…
Read MoreJanuary 10, 2019
CrossFit: Warm Up: Squat Prep3rds5/5 Reverse Lunge to High Knee10 Kips / Kipping Practice :30 Goblet Squat Hold (Build) Strength: Weighted Step UpAll Levels: 3 x 8/8 WOD: “Jim from Accounting” 8min AMRAP 2,4,6,8…Front Squat (135/95)T2B BodyFit: 285 Warm Up:4rds of “Cindy”ThenAccumulate 30 T2B or 60 Knee Raises “The Chief”3 min AMRAP x 53 Cleans…
Read MoreJanuary 9, 2019
Warm Up: 3rds1:00 Deadbug15 Banded Good Mornings 10 Australian Pullups 5 Box Jumps (30/24)Deadlift Strength: Deadlift Level 1: 1 x 5 (+10)Level 2: 10RM *Not a test, build to a heavy, challenge set of 10* Partner WOD: “Bell and Brown”10min AMRAP10/7 Cals AB 20 KBS – American – (53/35)10 Box Jumps *Alternate movements*
Read MoreJanuary 8, 2019
CrossFit: Warm Up: 3rds25 Double Unders / Practice 5/5 Pillar to PressWall Drill 5 Hang Cleans + 5 :03 Pause Push Press (Build) Strength: Push Press Level 1: 3 x 5 (+5)Level 2: 4 x 7 (Build) WOD: For Time 50 Double Unders (3:1)25 Hang Power Cleans (115/85) 50 Double Unders 25 Push Press 50…
Read MoreJanuary 7, 2019
Let’s get back to work! Day 1 of our new strength cycle and you’ll be seeing some new movements. Have fun and let us know what you think. Reminder – Winter Wellness challenge begins in 2 weeks (Saturday January 19th). For anybody who needs some guidance on healthy long term food habits, accountablity to get…
Read MoreJanuary 4, 2019
Warm Up: 8min WAMRAP 10 Banded Pullaparts 6/6 Single Arm Elevated Pushup10 Plate Touches :10 AB Sprint Strength: DB Bench Press All Levels: 4 x 6 (Build) Partner WOD: “Shimmy and Shake” Tabata Intervals x 8 Partner 1: Cals AB Partner 2: Ball Slams *Partners work simultaneously**8rds each part movement**Score is total Cals and Reps*
Read MoreJanuary 3, 2018
CrossFit: Warm Up:Partner Mobility 3rdsPA Snatch Warmup (3-4-5)2/2 Knee Hug Lunge Step Vert Flex Ext25 Double Unders / Practice Strength: Squat SnatchAll Levels: Sets of 3*Focus on receiving bar at bottom of squat* WOD: For Time 30 Snatch (95/65)60 Situps 45/45 Walking Lunges 120 Double Unders (3:1) BodyFit: 283 Warm Up: Heat Your Meat6min WAMRAP10…
Read MoreJanuary 2, 2019
Happy New Year Alpha family! The holidays are over and it’s time to get to work on making 2019 great. Excited to be a part of process. Let’s do this! Warm Up: 3rdsPA Clean Warmup (Build):10 Superfriend + 4 Front Squat Split Jerk FootworkThen 3 position clean + 3 Jerks (Build) Strength: Clean and JerkAll…
Read MoreDecember 31, 2018
Schedule Reminder: NO evening classes. Enjoy this last day of 2018 and let’s get ready to hit the ground running in 2019! Warm Up:Ankle Circuit5min Double Under Practice8min WAMRAP5 Box Jumps (30/24)10 Pushups10 KBS (Build to working weight)15 Air Squats Hero WOD:“Morrison”50-40-30-20-10Wall Balls (20/14)Box Jumps (24/20)KBS – American (53/35)*Compare to 12.26.17*
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