Posts by Alpha Athletics Crossfit 412
October 2, 2018
CrossFit: Warm Up: 3rds PA Snatch Warmup (3-4-5) 5 Box Jumps (AHighAP) Overhead Mobility Strength: Hang Power Snatch Level 1: Technique Level 2: Heavy 3 WOD: “Bring it on” 12min AMRAP 4 Hang Power Snatch (80%) 2,4,6,8…. Box Jumps (24/20) MB2T Cooldown: 5min BodyFit: 259 Warm Up: Heat Yo Meat 3rds Hip Mobility 15 Strict…
Read MoreOctober 1, 2018
Alpha Happy Hour this coming Friday at ???. Come out enjoy your fellow Alpha members outside of the gym and meet our new members and welcome them to the family. Festivities begin when you get there, I’ll be down following evening classes. Hope to see you there! Warm Up: Squat Prep 5 Strict Pullups :10…
Read MoreSeptember 28, 2018
Warm Up: 1:00 on / 1:00 off – Deadbugs x 3 3rds 8 KB Good Mornings 8 Australian Pullups 5 Deadlifts (Build) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 3 x 5 (Build) Choose Your Own Adventure: WOD: 500-400-300-200-200m Row *Between rows 10 burpees* **10min cap** Flex: 4 x 8 DB Pullovers…
Read MoreSeptember 27, 2018
CrossFit: Warm Up: 3rds 10 Scap Progression :15 Table Top Stretch PA Snatch Warmup (3-4-5) Strength: 8min EMOM Even: 6 Strict Pullups Odd: 6 Strict Dips *Add weight to either if necessary* Partner WOD: “Fried Chicken and Rigs” 20 Snatch (115/85) 40 T2B 60 S2OH 80 KBS – Russian (AHAP) *Between movements 40 cals AB*…
Read MoreSeptmeber 26, 2018
Warm Up: Ankle Circuit Squat Prep 3rds 20 Double Unders /Practice 1rd Cindy (Progress to workout standards) WOD: “Preachers Daughter” 20min AMRAP 5 C2B Pullups 10 HRPU 15 Single Arm Squat (50/35) 20 Double Unders (Lateral Hops) *Compare to 9.26.18* Cooldown: Shoulders, Hips, Calves
Read MoreSeptember 25, 2018
CrossFit: Warm Up: 2rds PA Clean Warmup Pillar Series 6 Box Jumps (AHighAP) Strength: Hang Power Clean Level 1: Technique Level 2: Heavy 3 WOD: “DT” 5rds 12 Deadlifts (155/105) 9 Hang Power Clean 6 Push Jerk Cooldown: Lumbar and Biceps stretch BodyFit: 257 Warm Up: Ankle Circuit Squat Prep 8min WAMRAP 10 Air Squats…
Read MoreSeptember 24, 2018
Warm Up: Squat Prep 2/2 Leg Cradle Lunge Step Vert Flex/Ext 10/10 Partner Russian Twists 5 Front Squat (Build) Strength: Front Squat Level 1: 3 x 5 (+5) Level 2: Heavy 3 then MR @ 80% WOD: “The Caboose” 10-8-6-4-2 – Overhead Front/Back Lunges 20-16-12-8-4 – Rotational Ball Slams Cool Down: Hamstring & Lumbar Stretch
Read MoreSeptember 21, 2018
Schedule Reminder: Tomorrow morning Free Community WOD at 9:30am for any and all interested in giving Alpha and/or CrossFit a try. Bring your friends, family, co-workers, etc. who have been asking you why you look so good. Both classes are open to Alpha members but 8:30am class is for members only. Warm Up: 3rds 10…
Read MoreSeptember 20, 2018
CrossFit:Â Warm Up: Overhead Mobility 3rds 10 Scap Depressions 10 Walking Lunges PA Clean Warmup Strength: 8min EMOM Even: 6 Strict Pullups *Add weight if necessary Odd: 6/6 Weighted Lunges Partner WOD: “Rory and Boz” For Time 20 Ground 2 OH (95/65) 800m Run 20 G2OH (115/85) 400m Run 20 G2OH (135/95) 200m Run 20…
Read MoreSeptember 19, 2018
Don’t forget this coming Saturday September 22 will be a Free Alpha Community workout. If you have anybody in your life who is interested in giving Alpha and/or CrossFit a try bring them Saturday to our 9:30am class. All levels are welcome and encouraged. The 8:30am class will be members only (jacket optional). Warm Up:…
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