April 5, 2017

Warm Up: Chubbs Sequence 3rds 10 Face Pulls 5/5 Dynamic Pushups 10 EB BTN Press 10 OHS Skill: Pistol Progression Tres Strength: Bench Press Level 1: 3RM Level 2: 1RM – Go get a PR! WOD: “Nancy” 5rds 400m Run 15 OHS (95/65) *20min cap

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April 3, 2017

CrossFit:  Warm Up: Chubbs Sequence Then 8min 20 Double Unders/Practice 5/5 Pillar with arm reach 10/10 Single Arm KB Press Scap Activation Drill Strength: Push Press Level 1: 3 x 5 (+5) Level 2: Heavy 4 then 1 @ 80% for max reps WOD: “Standard” 10min AMRAP 10 DB Cleans (AHAP) 20 Situps 30 Double…

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April 3, 2017

Updates:  Alpha Open shirts are in the house!  If you qualified for a sweet ass shirt be sure to see me to claim your prize. April Committed Club will involve the classic CF WOD “Cindy”.  Details will be given in class but be prepared for some pullups, pushups and squats. Warm Up: Chubbs Sequence Then…

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March 31, 2017

Warm Up: 3rds :25 Nose to Wall HS HOLD :15 Hollow Hold :15 Arch Hold 10 Kips/Kipping Practice 100m Shuttle Strength: Strict Pullups and HSPU All Levels: 4 x 5 *Add weight if necessary WOD: 20min EMOM Min 1: :30 max cal row Min 2: 10 T2B Min 3: 50m Farmer Carry (AHAP) Min 4:…

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March 30, 2017

CrossFit: Warm Up: 2rds 10 Face Pulls 10 KB  Good Mornings 5/5 Single Arm KB Press 1 Speed Ladder 10 True Pushups Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 4 x 2 (Build) WOD: “Oh Buddy” 4rds 12 Deadlift (155/115) 9 Hang Power Clean 6 Push Jerk 15 Burpees BodyFit: 094…

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March 29, 2017

Warm Up: Overhead Mobility PA Snatch Warmup x 2 3 x 3-position Snatch x 2 (Build) 3 Snatch w/ :02 hold in catch (Build) Strength: Snatch Level 1: Technique Level 2: Heavy 3 Skill: KB Snatch WOD: “Ride or Die” 40 KB Snatches (AHAP) 200m Run 30 KB Snatches 200m Run 20 KB Snatches 200m…

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March 28, 2017

CrossFit: Warm Up: 3rds 10 Kips/Kipping Practice PA Clean Warmup 15 KBS – American (Moderate) Strength: Push Press Level 1: 3 x 5 (+5) Level 2: Heavy 4 then 1 @ 80% for max reps WOD: “Venti” For Time 1000m Row 80 Plate Touches (35/25) 60 Lateral Hops 40 Pullups 20 Power Cleans (135/95) BodyFit:…

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March 27, 2017

Congrats to all of the Alphaholics who completed all 5 WODs for the 2017 CrossFit Open!  FNL was a fun way to bring the gym together and I hope you all enjoyed as much as I did.  It was great seeing people push themselves and hope that you carry that momentum into class moving forward.…

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March 24, 2017

Last FNL of 2017!  Join us for the last workout of the 2017 CF Open then stay after and hangout with your fellow Alphaholics (you do NOT have to participate to join us for the night).  Looking forward to seeing everybody tonight! Warm Up: 500m Row – easy pace 5min WAMRAP 10 Kips/Kipping Practice Child’s…

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March 23, 2017

Tonight is the last Open Announcement for 2017.  Keep an eye out for 17.5 and see what meat grinder we’ll go through tomorrow evening at FNL.  Remember following the workout we will be hanging out at Alpha for a few celebratory adult sodas and snacks, we hope you join us.  See a coach with any…

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