CrossFit Warm Up:500m row, 400m run, 30/21 cals AB or 75 DUs THEN- EMOM 9 mins: 1) 10-15 Squat Therapy 2) 10-15 90/90 banded Y’s 3) 8-12/leg Jumping LungesTHEN- 8-12 reps of 4-Position Snatch Complex with Coach (PVC or EB) Strength: Low Hang SnatchLevel 1: TechniqueLevel 2: Sets of 3-4 (build) WOD: “Hold Fast”a) Hang…

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Today marks the beginning of the CrossFit Games.  If you want to see some freakish human beings doing CrossFit be sure to tune online at https://games.crossfit.com/ and appreciate how crazy they really are. Warm Up: 3rds Spidermans 10 Banded Pullaparts :40 Plank with pushup 4 Broad Jumps 5 Strict No Jump Burpees Strength: Bench Press Level…

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CrossFit: Warmup: 3rds PA Snatch Warmup – (3-4-5) Burpee Walkups w/ Broad Jump 20 Double Unders / Practice Strength: Snatch Level 1: Technique Level 2: Heavy Single WOD: “Spicy Ketchup” 12 min AMRAP 6 Burpee Box Jump 12 T2B 24 Double Unders (3:1) BodyFit: 223 Warm Up: Ankle Circuit 4min Double Under Practice Then 3rds…

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**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** CrossFit: Warm Up: 3rds 1o Plate Touches 8 Strict No Jump Burpees 6 Box Jumps 10-8-6 Push Press (Build) Strength: Push Press…

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*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…

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Warm Up: 400m Run 8min WAMRAP 8/8 MS Press 8 True Pushups 4 Burpee Broad Jump Strength: Bench Press All Levels: 3RM – go get a PR! Partner WOD: “Kenny and Dan” 12min AMRAP 5/5 Pullups 10 Burpee Box Jump (Alternating) Partner A) 10 Alternating DB Snatch Partner B) 10 Slam Ball *Partners switch each…

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Good work tonight Alpha.  As we continue to grow as a gym we will be learning more, new complex movements.  Embrace the challenge and remember it’s easier to build good habits and movement patterns than it is to break bad ones. Strength:Floor Press 4×4 (+5) WOD:15min AMRAP10 Burpee Box Jump (24/20)15 Situps20 Back Extensions

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