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January 22, 2020

QuickFit

Warm Up:
2 rds (5:00 cap)
:30 Row (Mod. pace)
5 Burpee Tuck Jumps
10/10 Shoulder Taps

WOD:
16min AMRAP
4,8,12…
Burpees
Box Jumps
Cal Row

CrossFit:

Warm Up:
Low Back Mobility/Glute Activation Prep
3rds (10:00 cap)
10 Tuck Jumps
10 Band Pull Through
8/8 Single Leg RDL (to object touch or weighted)
5 Tempo Barbell RDL (3131) (Build)

Strength: RDL
4×6 (Build)

WOD:  
Buy In: 1200/1000m Row
12-8-4
Deadlift (245/165)
Box Jumps

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January 14, 2020

CrossFit

Warm Up:
Shoulder/Glute Prep
3 rds (10:00 cap)
5 Burpees to Tuck Jump
10 Prone PVC Lift Offs
5/5 SA KB Swing (build to working weight)
:20 Isometric Ring Hold at top

Strength:
10min EMOM
Min 1: 6 St. Pull-ups (Scale use Toe Assist or work Negatives)
Min 2: 8 Dips (Scale use Toe or Heel Assist or work Negatives)

WOD:
5rds
15 Burpees
15 Box Jumps
15/15 Single Arm KB Swings (53/35)

QuickFit

Warm Up:
2 rds – 5:00 cap
5 Burpees to Tuck Jump
20 Frog Pumps
5/5 SA KB Swing (build to working weight)

WOD:
15min AMRAP
15 Burpees
15 Box Jumps
15/15 Single Arm KB Swing

Barbell
Seated Strict Press – 5×6 (Build)
Half-Kneeling Landmine Press – 5×8/8 (Straight)
Superset 5x:
a) Weighted Push Up – 10 (Build)
b) Leg or Knee Lift – 15
Zottman Curl 5×15 (Straight)

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January 6, 2020

QuickFit

Warm Up:
2rds – 5:00 cap
10 Goblet Squat
10 KBS – American (build)
10 Rebounding Tuck jumps

WOD:
16min AMRAP
10/7 Cals AB
20 KBS – Russian
10 Box Jumps

CrossFit:

Warm Up:
Squat Prep – coaches choice
3rds
10:00 cap
10 Banded Front Rack Squat
10 KBS – American (build)
10 Rebounding Tuck jumps
5 Tempo (3311) Barbell Front Squat (Build)

Strength: Front Squat
4 x 6 @ 80%
*12.30.19*

Partner WOD:
10min AMRAP
10 Cals AB
20 KBS – American
10 Box Jumps
*Alternate movements*

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December 31, 2019

There will be abbreviated hours today (New Year’s Eve) and tomorrow (New Year’s Day). The schedule is as follows:
New Year’s Eve – Dec. 31 – No 5:30PM BodyFit or 6:30PM CrossFit
New Year’s Day – Jan. 1 – 9:30AM Cycle and 12:00PM CrossFit only

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
10 PVC Lift Offs
10 Banded Bent Hollow Pulldowns
10 Tuck Jumps
1 From Floor Snatch Complex (1 Complex = 2 Pull, 1 Power, 2 Full)

Strength:
5 min AMRAP – Strict Pull-ups

Partner QOD:
600m Row
60 Box Jumps
500m Row
50 Burpees
400m Row
40 T2B
300m Row
30 Snatches (95/65)
200m Row
20 S2OH
*Partners split evenly*

Posted on

December 27, 2019

Tomorrow is the annual Alpha Holiday Party. It will be held at Cornerstone in Aspinwall and starts at 7PM. We hope to see everyone there! Please remember that this is an adult only party.

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rds (6:00 time cap)
10 Over the Bar Hops
10 Reverse Sit Ups
1 From Knee Clean Complex (Build)
*From Knee: 2 Pull 2 Power

WOD:
5rds
12/8 Cals AB
12 Hang Power Cleans (95/65)
12 Box Jumps
12 HRPU
*15min cap*
**Sub DB Cleans only if necessary**

CrossFit:

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
10 Over the Bar Hops
10 Reverse Sit Ups
3 Tempo Deadlift (5151) (light, same bar as cleans)
1 From Knee Clean Complex (Build)
*From Knee:
2 Pull
1 Power
2 Full

Strength: Hang Cleans
5×5 (Build)

Choose Your Own Adventure

WOD:
3rds
10 Deadlifts (225/155)
50 Double Unders (Lat. Hops)

Flex:
3×10/10 Reverse Curls
3×8 Deadlifts (Build)
3×15 EZ Bar Tricep Extensions

Posted on

December 20, 2019

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rds (6:00 time cap)
10 Tuck Jumps
10 PVC Lift Offs
8/leg Single Leg RDL with Slam Ball

WOD:
6min AMRAP
12 Box Jumps
12 Ball Slams
Rest 4min
6min AMRAP
8/6 Cals AB
8 Pullups

CrossFit:

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
20 Frog Pumps
:20 Star Plank
8 KB Kang Squats
10 DB Z-Press
Mental Warm-up: Athletes, be prepared to show up with a plan of how you are going to build and what weight you will be going for in your 3 attempts for each lift. Have your plan written down. Build using sets of 3 reps.

CrossFit Total
1RM Deadlift
1RM Back Squat
1RM Strict Press
*Must complete in order of DL, BS, press*
**3 Attempts at each weight and movement**

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December 10, 2019

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
25/leg Lateral Toe Taps with Band
10 V-ups or Tuck-ups
10 Tuck Jumps
1 From Floor Snatch Complex (Build)*
*From Floor: 2 Pull, 1 Power, 2 Full

Strength: Snatch
Level 1: Technique
Level 2: 5×3 (Build)
*Must be touch-and-go*

WOD: “Bawitdaba”
10min AMRAP
10 Snatch (75%)
10 Box Jumps
5/5 MB2T

BodyFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
25/leg Lateral Toe Taps with Band
10 V-ups or Tuck-ups
10 Tuck Jumps
3 Toes to Rings or Ring Leg Raises

WOD:
10 Rounds
6 T2B
8 Burpees
10 Box Jumps
12/12 Mt. Climbers

Barbell
Seated Strict Press – 5×8 (Build)
Decline DB Bench – 5×10 (Straight)
Superset 5x:
a) 8 Bench Dips
b) 10 Plate raise (45/25)
Wall Sit Hammer Curl – 5×15
Accumulate 50 hanging Knee Raises

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December 3, 2019

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
2 Wall Walks
10 Tuck Jumps
12/side Goblet Loaded Lateral Side Steps
20 KB Russian Twists
6/arm Tall Kneeling Single Arm KB Press

Strength: Strict Press
Level 1: 3×5 (+5lbs)
Level 2: 5×3 (Build)

WOD:
12min AMRAP
2,4,6,8….
DB Push Press (60/40)
Box Jumps (24/20)
Pull-ups

BodyFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
2 Wall Walks
10 Tuck Jumps
12/side DB Goblet Loaded Lateral Side Steps
20 DB Russian Twists
6/arm Tall Kneeling Single Arm DB Press

WOD:
21-15-9
Cal AB
DB Push Press (50/35)
Rest 4min
21-15-9
Cals AB
Pull-ups
Rest 4min
30 Manmakers
*True Manmakers – Pushup-Row(R)-Row(L)-Thruster*

Barbell
DB Incline Bench 4×6
DB Pullovers
4×10
Superset 4x:
a) Max Rep Depth Push up
b) 20 Crunches
“W” Press 4×10

Posted on

November 20, 2019

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rds (6:00 time cap)
10m Quadruped Crawl
3 :03 Pull up/Ring Row Iso Hold (at top)
10 Tuck Jumps

WOD:
5 Rounds
3min Work, 1min Rest
10/7 Cals AB
10 Pullups
10 Box Jumps
*Pick up work where you stopped previous round*

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
10m Quadruped Crawl
3 :03 Pull up/Ring Row Iso Hold (at top)
3 Seated Box Jumps
3-5 Glute Bridge DB Bench Press (build)

Strength: Bench Press
Level 1: 3×5 (+5lbs)
Level 2: 5×2 (Build)

WOD: “Final Count Down”
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Pull-ups
Burpee Over Box
Straight Leg Raises