Posted on

March 21, 2018

**Schedule Note – Alpha will be CLOSED Saturday March 24th for a clinic from Dr. Travis Jewitt.  There will be NO classes but we will post an at home WOD for those interested**

Warm Up:
3rds
1:00 Deadbug
8 Feet Elevated Ring Rows
8 BB Good Mornings (Build)
5 x 1 Speed Deadlifts (Build)

Strength:
Deadlift
All Levels: 1 every :30 for 10min
* 95% of 2.21.18 OR heavier than 3.7.18*

WOD:
Just 2min of work?????

Posted on

August 16, 2017

CrossFit: 

Warm Up:
Deadbugs 4 x :45
Then
3rds
8 Pulls
8 BB Good Mornings (Build)
10/10 Jewetts
4 Speed Deadlifts (Light)

Strength:
Deadlift
All Levels: 1 every :30 for 15min
*Ideal weight is the same as 5RM from 8.4.17*

Tester:
2min Max Cals Bike
(Yes, that is it:)

Hump Day Pump:

Snatch Grip Deadlift 5 x 5

Elevated Ring Rows 5 x 10

Stability Circuit:
3rds
KB Trunk Walks 10/10
Standing Teapots
:30 Side Pillars (L & R)