Posts by Alpha Athletics Crossfit 412
January 9, 2018
CrossFit Warmup: Shoulder DROM 3rds 5/5 Pillar w/ arm reach 10/10 Banded Rotations 10/10 Bottoms Up KB Press 8 EB Press Strength: Strict Press Level 1: 3 x 5 (Straight) Level 2: Heavy 5 Then 1 @ 80% Max Reps WOD: “Hissy Fit” 12 min EMOM Even: 5/5 Rotating Ball Slams Odd: 10 Burpees BodyFit…
Read MoreJanuary 8, 2018
CrossFit Warmup Squat Prep 3rds 8 Strict Pullups 5/5 Strict Mountain Climbers :25 Goblet Squat Hold 5 Back Squat (Build) Strength: Backsquat Level 1: 3 x 5 (+5) Level 2: 4 x 5 (Straight) *Every 3 min **Goal is more weight than 1.2.18** WOD: “Newspaper Route” 4 Rounds 15 Wallballs Max Rep Calorie Assault Bike…
Read MoreJanuary 5, 2018
CrossFit: Warm Up: 3rds :45 Deadbug PA Clean Warmup (Build) 10 Feet Elevated Ring Rows Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: Heavy 5 WOD: “Grand Prix” 10rds 5 Deadlift (135/95) 5 Hang Power Clean 5 Front Squat *Each round must be unbroken* BodyFit: 183 Warm Up: Get Your Chili Warm Trunk:…
Read MoreJanuary 4, 2018
CrossFit:Â Warm Up: 3rds 10 Scap Depressions :30 Side Pillar – R 5/5 Knee Hug Walking Lunge :30 Side Pillar – L 5 Burpee Walkups Strength: 10min Alternating EMOM EVEN: 5 Strict Pullups ODD: 5/5 Weighted Lunge Partner WOD: “Allen & Wright” Buy In: 100 Cal Row 100 Pullups 100 Burpee Box Jump Overs Cash…
Read MoreJanuary 3, 2018
CrossFit: Warm Up: 3 x PA Snatch Warmup Snatch Mobility 3 x 3-position Snatch (Build) Strength: Power Snatch All Levels: 1rep every :30 for 10min *Same weight as 12.12.17* WOD: “Patagonia” 4rds 30 KBS – Russian (AHAP) 30 Mountain Climbers (L+R=1) Top of every min: 2 Snatches BodyFit: 182Â Warm Up: Get Your Chili Warm…
Read MoreJanuary 2, 2018
I hope everybody enjoyed the holidays but now it’s time to get back to work. Time to focus and take steps towards our 2018 goals. Thank You to everybody who joined us last Friday for the Alpha Holiday Party at Pub 333. It’s always fun to spend time outside of the gym with your fellow…
Read MoreDecember 29, 2017
Don’t forget this evening is the Alpha Holiday Party at Pub 333 in Oakmont. Festivities will begin at 7pm, hope to see you all there! NO 5:30pm class this evening. Standard schedule tomorrow.  CrossFit: Warm Up: Shoulder/Hip Mobility 3rds 10 Banded Pullaparts 10 Wall Balls 5/5 Dynamic Pushups 10 EB OHS Strength: DB Bench Press…
Read MoreDecember 28, 2017
CrossFit:Â Warm Up: 3rds :45 Deadbug 10 Scap Depressions 5/5 High Knee Walking Lunge 10 Good Mornings (Build) Strength: 10min Alternating EMOM Even: 5 Strict Pullups *Add weight if necessary Odd: 5/5 Weighted Lunge WOD: “Big Mac” 15min AMRAP 15 Deadlifts (185/135) 30 Double Unders (3:1) 15 Pullups 30 Double Unders BodyFit: 179 Warm Up:…
Read MoreDecember 27, 2017
Don’t forget this coming Friday December 29th is the Alpha Holiday Party at Pub 333 in Oakmont. Festivities will begin at 7pm and there will be light appetizers. If you have not voted please do before Friday as we will present the Alpha Awards at the event. Hope to see you all there! CrossFit: Warm…
Read MoreDecember 26, 2017
I hope you all enjoyed the holiday with family and friends. Time to get back in the gym and work off those cookies. Be consistent this week and set yourself up for a successful 2018! *Workout will be the same for both CrossFit and BodyFit* Warm Up: Ankle Circuit 5min Double Under Practice 8min WAMRAP…
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