Posts by Alpha Athletics Crossfit 412
March 6, 2018
CrossFit:Â Warm Up: 500m Row (Before WB) 3rds 15 KBS – Russian (Build) 10 True Pushups 10 Wall Drill 5 Push Press (Build) Strength: Push Press Level 1: 3 x 5 (+5) Level 2: 4 x 5 @ 80% *2.27.18* WOD: “Hindsight” 15min AMRAP 3,6,9,12…. KBS – American (53/35) HRPU Cal Row BodyFit: 201 Warm…
Read MoreMarch 5, 2018
Another great Alpha Open last Friday with lots of great scores and even some PR’s. Way to go guy and gals, let’s keep this momentum for the next 3 weeks. Warm Up: Squat Prep 3rds 10 Kips/Kipping Practice 10 Plate Touches :10 Superfriend + 5 :03 Pause FS (Build) Strength: Front Squat Level 1: 3…
Read MoreMarch 2, 2018
Don’t forget we will be running the Open workout 18.2 all day during classes and this evening at FNL. If you are unable to make it in today tomorrow at 10am we will run makeups. Hope to see you all tonight! Warm Up: 3rds PA Clean Warmup (Build) 10 Goblet Squat 5 Burpee Walkups 10…
Read MoreMarch 1, 2018
Don’t forget tomorrow evening is the second week of the Alpha Open and FNL. If you can’t make it tomorrow Saturday at 10am is the designated make up time. IF you can’t make either time see a coach to schedule before next Monday. CrossFit: Warm Up: Ankle Circuit Overhead/Wrist Mobility 3-4-5 PA Snatch Warmup 10/10…
Read MoreFebruary 28, 2018
Warm Up: 3rds 10 Scap Depressions / 10 Scap Depression w/ pull PA Clean Warmup (Build) 2/2 Leg Cradle Lunge Step w/ Vert. Flex/Ext Strength: All Levels: 10min Alternating EMOM Even: 5 Strict Pullups Odd: 5/5 Split Squats WOD: “Decades” 5rds 20 Wall Balls 10 Hang Power Cleans (135/95)
Read MoreFebruary 27, 2018
CrossFit:Â Warm Up: Shoulder DROM 3rds 10/10 Single Arm Press 5 Strict No Jump Burpees 5 Broad Jumps 5 Push Press (Build) 100m Jog Strength: Push Press Level 1: 3 x 5 (+5) Level 2: Heavy 5 then 1 @ 80% for MR WOD: “Smoke em if you got em” For Time 200m Run 15-12-9-6-3…
Read MoreFebruary 26, 2018
Great turnout for our first FNL of the Alpha Open season! Great energy, great support and smooth heats – just what we’re looking for each week. If you were unable to perform 18.1 this weekend make sure you set up time sometime on Monday. See you all this coming Friday! Warm Up: Squat Prep 3rds…
Read MoreFebruary 23, 2018
Tonight is the start of the Alpha Open! Heats will begin at 6pm on a first come first serve basis. We will run heats as long as necessary. If you haven’t already signed up you still can, if you aren’t participating you are more than welcome to come and cheer on your fellow Alphaholics –…
Read MoreFebruary 22, 2018
Tomorrow night: Friday Night Lights! There’s still time to sign up and participate in the Alpha Open. Don’t miss out! Sign up on the whiteboard with your name and tshirt size. See any of the coaches with questions. CrossFit: Warm Up: 3rds 10 Banded Pullaparts PA Clean Warmup 5 Burpee Walkups Strength: DB Bench Press…
Read MoreFebruary 21, 2018
Last 2 days before the Alpha Open, don’t miss out! Sign up on the Whiteboard with your name and tshirt size and prepare to have fun with your fellow Alphaholics over the next couple of weeks. Cost is $20 American dollars and you must complete all 5 workouts to receive the tshirt. See the coaches…
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