March 22, 2017

Warm Up: 3rds 25 Double Unders/Practice 10 Banded Pullaparts 4 :05 HS Hold with :03 eccentric 4 Broad Jumps Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 3 x 3 (Build) Skill: Pistol Progress Part Deux https://www.youtube.com/watch?v=VRaH9OeTzHs WOD: “Sambas” 3rds 20 HSPU 30 Box Jumps (24/20) 40 KBS – Russian (AHAP) 50…

Read More

March 21, 2017

CrossFit: Warm Up: Overhead Mobility 3rds 10 Scap Depressions PA Clean Warmup Strength: Strict Pullups All Levels: 4 x 5 *Add weight if necessary 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 G2OH (155/115) 100m Run 20 G2OH…

Read More

March 20, 2017

FNL Update:  This week is the last Open workout for 2017 so this Friday night we’d like to celebrate the end with some cheer.  We’ll be hanging out at Alpha post FNL for a few adult soda pops and some snacks!  We hope you can join us, sides dishes/snacks are welcome. Warm Up: 4rds 10…

Read More

March 17, 2017

Happy St. Patrick’s Day all.  Tonight FNL is back at Alpha, hope to see you all there.  Perhaps we can share a green beer afterwards. Also, I’ve changed my mind at the last minute and decided to use 17.4 as the workout all day tomorrow.  It will be fun but it’s definitely a doozy! Warm…

Read More

March 16, 2017

CrossFit: Warm Up: Shoulder DROM 3rds 10 Reverse Dips 5/5 Pillar w/ arm reach 10/10 Single Arm KB Press 5 BB Push Press (Build) Strength: Push Press Level 1: 3 x 5 (+5) Level 2: Heavy 5 then 1 @ 80% for max reps Skill: Rowing WOD: Alternating EMOM Even: 150m Row Odd: 8 S2OH…

Read More

March 15, 2017

Warm Up: PA Clean Warmup x 2 3-position Squat Clean x 3 (Build) Strength: Clean Level 1: Technique Level 2: Heavy 3 *Focus is pull under the bar Skill: Pistol Progression *Performed during rest intervals of strength WOD: “Death by Power Clean” Min 1 – 1 rep, Min 2 – 2 reps, Min 3 –…

Read More

March 14, 2017

*6amer’s – Please make sure to check the website before leaving for the morning class in case the storm is worse than expected.  If you are unable to make it in, please remove yourself from the roster.  If we have to cancel I will post prior to 5:30am. CrossFit: Warm Up: 4rds 10 Face Pulls…

Read More

March 13, 2017

Warm Up: Squat Prep Then 3rds :10 Superfriend + 4 FS 10 Kips/Kipping Practice Strength: Front Squat Level 1: 3 x 5 (+5) Level 2: 4 x 4 *Add weight from 3.6.17 WOD: “Fran” 21-15-9 Thrusters (95/65) Pullups

Read More

March 10, 2017

FNL at Rising Six CF in Plum.  Train pulls out of Alpha at 5:30pm.  For anybody unable to make it tonight we will hold the Open workout tomorrow morning at 10am come #GETIT then! Warm Up: Get you chili warm Shoulder Mobility Hip Mobility WOD: “Cindy-ish” Insprired by CF Linchpin 20min AMRAP 7 C2B Pullups…

Read More

March 9, 2017

Reminder: Tomorrow evening Rising Six CF for CF Open 17.3.  Leaving Alpha at 5:30pm if you want to carpool.  See coaches with any questions. CrossFit: Warm Up: Deadbugs 3 x 1:00 / 1:00 3rds 1/1 Seesaw Walk 8 BB Bent Over Row 4 Speed Deadlifts Strength: Deadlift All Levels: 1 rep every :30 for 15min…

Read More