October 30, 2018

CrossFit: Warm Up: 5min Double Under Practice 3rds 5 Burpee Walkups 5 Box Jumps (AHighAP) 5 Hang Cleans (Build) 5 Strict Press Strength: Strict Press Level 1: 3 x 5 (+5) Level 2: 5 x 3 (Build) WOD: “Price Match” For Time 50 Hang Power Clean (135/95) 50 Burpee Over Bar 150 Double Unders (Lateral…

Read More

October 29, 2018

Warm Up: Squat Prep 3rds 2/2 Leg Cradle Lunge Step Vert Flex/Ext 6 Strict Pullups :30 Side Pillar R & L 5 Back Squat (Build) Strength: Back Squat Level 1: 3 x 5 (+5) Level 2: 5 x 3 @ 80% *Rest :90* WOD: “Zombie Walk” 9min AMRAP 6/6 Single Arm KB Walking Lunge (AHAP)…

Read More

October 26, 2018

Warm Up: 3rds 20 Double Unders/Practice 10 Banded Pullaparts 10 True Pushups – 5 Depth Pushups 15 Air Squats Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 3 x 3 (Straight) *Heavier than 10.12.18* WOD: “Two Times Two Times” 50-40-30-20-10 Wall Balls (20/14) Situps Double Unders (3:1) *20min cap*

Read More

October 25, 2018

CrossFit: Warm Up: 3rds PA Clean Warmup (Build) 10 Scap Progression 5/5 Knee Hug Lunge Step :45 Plank Strength: 8min EMOM: All Levels 6 Strict Pullups 6/6 Weighted Lunges WOD: “Bar Wars” For Time 45 Deadlift (115/85) 35 Hang Power Cleans 25 Push Jerk 15 OHS BodyFit: 266 Warm Up: Get Your Chili Warm Trunk:…

Read More

October 24, 2018

Warm Up: Shoulder DROM 3rds 5/5 Pillar w/ arm reach 5 Strict No Jump Burpees 10 Plate Touches (Build) Strength: Strict Press Level 1: 3 x 5 (+5) Level 2: 4 x 5 (Build) Partner WOD: “Ham and Cheese” For Time 2000 (MM) – 1750 (MF) – 1500m (FF) Row :45 on :15 transistion 100…

Read More

October 23, 2018

CrossFit:  Warm Up: 3rds PA Clean Warmup (Build) 5 Box Jumps (AHighAP) Rack Mobility – Individual Strength: Low Hang Clean Level 1: Technique Level 2: Set of 3 WOD: “The Waltz” Every 3min x 4 5 Power Cleans (135/95) 10 Box Jumps 15/10 Cals AB BodyFit: 265 Warm Up: 8min WAMRAP :15 Lunge Hold (R&L)…

Read More

October 22, 2018

Warm Up: Squat Prep 3rds 20 Double Unders/Practice 10 Kips/Kipping Practice 10 DB Push Press 5 :03 Pause Squats (Build) Strength: Back Squat Level 1: 3 x 5 (+5) Level 2: Heavy 3 then MR @ 80% WOD: 9.29.18 Courtesy of CF Linchpin 11min AMRAP 30 Double Unders (3:1) 7 T2B 7 DB Squat (50/35)…

Read More

October 19, 2018

Reminder: FREE Community WOD tomorrow morning at 9:30am.  Bring a friend, co-worker, family member or some random dude you met at Starbucks and show them why you love Alpha so much.  Members welcome at both workouts, guests welcome at 9:30am Warm Up: Deadbugs 1:00 on/off x 3 3rds 6 Strict Pullups 8 BB Good Mornings…

Read More

October 18, 2018

CrossFit:  Warm Up: Shoulder DROM 3rds 10 Pillar with arm reach 10 Goblet Squat 10 EB Press 50m Sprint (Increase intensity across rounds) Strength: Strict Press Level 1: 3 x 5 (+5) Level 2: 3 x 7 (Build) WOD: “Bright Lights” For Time 4-8-12-16-12-8-4 Goblet Squat (53/35) Goblet Carry Sprint *WOD is performed in suicide…

Read More

October 17, 2018

Don’t forget Alpha FREE Community WOD this coming Saturday at 9:30am.  All are welcome as we would love to show others why we all love Alpha!  Both classes will be open to members, guests welcome at 9:30am class. Warm Up: Ankle Circuit Hip Mobility 8min WAMRAP 20 Double Unders/Practice 10 KBS – Build 5 Strict…

Read More