CrossFit Warm Up:OH Shoulder Prep 3rds 2 Wall Walks 8/8 Half Kneel Single Arm DB/KB Press (Tempo 2111) 5 Push Press @ 50%, 60%, 70% of 1RM PP Strength: Push Press 4 x 4 @ 85% *Weight from 2.19.20* Warm Up WOD Movements Between Sets WOD:12min AMRAP 10 Box Jump 20 KBS – American (53/35)…

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QuickFit Warm Up:Warm Up Your Chipper Movements WOD:Buy In: 25 Cals AB Pick 1 of the CrossFit Chippers to complete on your own Cash Out: 25 Cals AB CrossFit: Warm Up:Coach Led Mobility Each Partner Warms Up Their Chipper Movements Choose Your Own Adventure: Valentine’s Day Partner WOD: Buy In: 50/35 Cals AB while partner…

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CrossFit Warm Up:OH Shoulder/Hollow body Prep 3 rds (10:00 cap) 10m Inch Worm to Tuck Jump 5/5 Tempo 3112 1/2 Kneel Press (Landmine/DB/KB) :3 -:5 Pull-up Iso Hold at top Strength:15min clock 4 x 8/8 Landmine Press 4 x 6 St. Pull-ups WOD:18min AMRAP 15 Box Jump 12 Push Press (115/85) 9 T2B *Compare to…

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CrossFit Warm Up:OH Shoulder Prep 3 rds (10:00 cap) 5 Vertical Jumps (as high as possible) 10 T2B Progression 1 From Floor Snatch Complex (Build) Strength: Power Snatch 4 x 5 (Build) *Must be T&G* WOD:18min EMOM Min 1: 2 Hang Snatch + 2 Pw Snatch (Build) Min 2: 4 High Box Jumps (30/24) Min…

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CrossFit Warm Up:Low back/hip/glute activation prep 3 rds (10:00 cap) 10 Goblet Squats 10 Tuck Jumps 10 AKBS (build) WOD: “Morrison”50-40-30-20-10 Wall Balls (20/14)Box Jumps (24/20)KBS – American (53/35) *12.31.18* QuickFit Warm Up:2 rds (5:00 cap) 10 Goblet Squats 10 Tuck Jumps 10 AKBS (build) WOD: “Reverse Morrison” 10-20-30-40-50 Wall Balls (20/14)Box Jumps (24/20)KBS –…

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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 Prep3rds (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)…

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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…

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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 3rds10:00 cap 10 Banded Front Rack Squat 10 KBS – American (build) 10 Rebounding Tuck jumps 5 Tempo…

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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 CrossFitNew 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…

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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 Whiteboard2 rds (6:00 time cap) 10 Over the Bar Hops 10 Reverse Sit Ups 1 From Knee…

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