July 3, 2019

Don’t forget tomorrow morning 9am Team WOD – then go enjoy your holiday! Warm Up:10min WAMRAP :20 N2W HS Hold8/8 Single Arm Press10 Shoot Thrus 10 KBS (Build to working weight) Strength: Landmine Press10 – 8 – 6 – 4*Add weight each set Partner WOD:20 Minute AMRAP2 HSPU4 Burpees8 Russian KBS (AHAP)*Alternate rounds

Read More

June 11, 2019

Weights for Wayne is this Saturday! Please remember to clean out your cubbies by Friday. The gym will be closed after 1PM on Friday and no classes will be held on Saturday. CrossFit Warm Up:Shoulder DROMOverhead Mobility3 Rounds10 Plate Touches5 Box Jumps (Build)7-5-3 Jerks (Build) Strength:10 Min EMOM2 Jerks from the Rack WOD:12 Min EMOMMinute…

Read More

May 29, 2019

Don’t forget this Saturday kicks off our annual Friends and Family week. If you have a friend, co worker, family member, significant other, anybody who you think would love Alpha bring them this coming Saturday June 1st or ANY class next week. See any coach with questions. Warm Up:Rack Mobility 3rdsPA Clean Warmup (Build to…

Read More

May 16, 2019

CrossFit: Warm Up: 8min WAMRAP 10 Banded Pullaparts 10 KBS (Build)10 True Pushups 10 Air SquatsBench Press Strength: Bench PressLevel 1: 3 x 5 (+5)Level 2: 5 x 2 (Build) Partner WOD: “Blaze and AJ”16min AMRAP 18 Wall Balls (20/14)12/8 Cals AB6 Devils Press *Partners alternate movements* BodyFit: 322 Warm Up: 10min WAMRAP 10 KBS…

Read More

May 2, 2019

CrossFit Warm Up:Ankle Circuit 3rds20 Double Unders / Practice2/2 Knee Hug Lunge Step Vert Flex/Ext 10 Scap Progession8 Goblet Squats (Build to working weight) Strength: 15 Minute Clock4 x 6 Pull-ups4 x 6/6 Bulgarian Split Squats WOD:5 Rounds10 T2B20 Goblet Squats (53/35)40 Double Unders (3:1) BodyFit 318 Warm Up:Chili Warm – 3min 8min WAMRAP 25…

Read More

April 29, 2019

Warm Up:Squat Prep3rds:10 Goblet Lunge Hold (L&R)5 Tempo Goblet Squat 10 Scap Progression10 BB Bicep Curls Strength: Zercher SquatAll Levels: 5 x 5 (Build) WOD:12 Minute AMRAP6 Pull-ups6 Weighted Lunges (50/35)12 Situps6 Weighted Lunges

Read More

April 24, 2019

Warm Up:Rack Mobility3rdsPA Clean Warmup (Build)8 Push Jerks 10/10 Standing Teapots 10/10 Over and Backs Strength: Power CleanLevel 1: TechniqueLevel 2: Find a Heavy 3 WOD: “Voters Rights” 15 Minute AMRAP15 G2OH15 Rotational Ball Slams15/15 Lateral Hops (Over Bar)*Compare to 4.17.18*`

Read More

April 11, 2019

Schedule Reminder: FREE Community Class at 9:30am Saturday morning followed by Yoga flow at 10:30. Tell everybody you know. CrossFit Warm Up:3rds:15 BB Front Rack Lunge Hold (R&L)10 Kip Progression5/5 Pillar w/ arm reach 5/5 Walking Lunge Strength: Barbell Front Rack LungesAll Levels: 4 x 4/4 (Build) Partner WOD: “Dos Pescado”21 Minute AMRAP100m Sandbag Run7…

Read More

April 1, 2019

Warm Up:Squat Prep 3rds:10 Superfriend into 4 FS (Build):45 Pillar 5 Strict No Jump BurpeesFront Squat Strength: Front SquatLevel 1: 3 x 5 (+5lbs)Level 2: 5 x 1 (Build) WOD: “Pork Loin” 10 Minute AMRAP2, 4, 6, 8…Burpees4, 8, 12, 16…Wallballs (20/14)

Read More

March 19, 2019

CrossFit Warm Up:8min WAMRAP :25 HS Hold 8/8 Single Arm Press8 Ring Rows 10/10 Russian Twists Strength: Landmine PressAll Levels: 4 x 4 (Build) WOD:20 Minute AMRAP5 HSPU5/5 Renegade Rows15 Cal Row10/10 Rotational Ball Slams BodyFit 304 Warm Up: 8min WAMRAP :25 HS Hold 8/8 Single Arm Press8 Ring Rows 10/10 Russian Twists WOD:20 Minute…

Read More