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October 8, 2019


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 Lunges
THEN- 8-12 reps of 4-Position Snatch Complex with Coach (PVC or EB)

Strength: Low Hang Snatch
Level 1: Technique
Level 2: Sets of 3-4 (build)

WOD: “Hold Fast”
a) Hang Snatch – 2 reps every :30 for 5min @ 80% of heaviest set the strength
b) 5min AMRAP Burpee Box Jump
*No set rest period between parts a and b


Warm Up:
500m row, 400m run, 30/21 cals AB or 75 DUs
THEN- EMOM 15 mins:
1) MR Frog pumps
2) 8-12/side Side Plank Rotations
3) 8-12/leg Jumping Lunges
4) MR Prone Straddle with MiniBand
5) Rest 1 min

30min EMOM
Min 1: :30 of Box Jumps
Min 2: :30 of Burpees
Min 3: 100m Run
*Scale run to be as close to :30 as possible*
**Score is total reps each category**


Barbell Row 4×8 (Build) then MR drop set at weight from 2nd set
“V” chin ups 4×4/4
Meadows Row 4×8/8
Preacher curls 4×12
Opt. trunk: 100 heel raises

Posted on

August 1, 2018

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 and appreciate how crazy they really are.

Warm Up:
10 Banded Pullaparts
:40 Plank with pushup
4 Broad Jumps
5 Strict No Jump Burpees

Strength: Bench Press
Level 1: 3 x 5 (+5)
Level 2: Heavy 5 then MR @ 80%

“Win by 2”
7 Bupree Box Jump
14 KBS – Russian (AHAP)
21 Mountain Climbers

Posted on

May 22, 2018


PA Snatch Warmup – (3-4-5)
Burpee Walkups w/ Broad Jump
20 Double Unders / Practice

Strength: Snatch
Level 1: Technique
Level 2: Heavy Single

“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
8/8 Bottoms Up KB Press
10 Kips / Kipping Practice
5 Box Jumps (AHAP)
10 DB Squats

30 DB Snatch (50/35)
30 T2B
30 Double Unders
40 Box Jumps (24/20)
40 DB Push Press
40 Double Unders (3:1)
50 DB Thruster
50 Burpees
50 Double Unders

Posted on

March 20, 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:
1o Plate Touches
8 Strict No Jump Burpees
6 Box Jumps
10-8-6 Push Press (Build)

Push Press
Level 1: 3 x 5 (+5)
Level 2: 5 x 4 (Build)

“Last Grasp”
12min AMRAP
12 UB KBS – American (AHAP)
6 Burpee Box Jump
*Compare to 3.14.17*

BodyFit: 205

Warm Up:
Get Your Chili Warm
10min WAMRAP
10 Plate Touches
:45 Plank
15 Air Squats
10 Ring Rows

Partner WOD:
20min AMRAP
0 – 5min
Max DB Snatch (50/35)
5min – 10min
Sandbag Zercher Squat
10min – 15min
15min – 20min
*Score is total reps betwee pair*

Posted on

March 14, 2017

*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.


Warm Up:
10 Face Pulls
10 True Pushups
10/10 Single Arm KBS

DB Bench Press
All Levels: 4 x 4 (Build)
*Dips 4 x 10 between sets

“Last Grasp”
12min AMRAP
12 UB KBS – American (53/35)
6 Burpee Box Jump
*KBS must be done in unbroken sets

BodyFit: 089

Warm Up:
Get your chili warm

Hero WOD:
22 KBS – American
22 Box Jumps
500m Row
22 Burpees
22 Wall Balls (20/14)
*40min cap

Posted on

March 5, 2014

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.

Floor Press 4×4 (+5)

15min AMRAP
10 Burpee Box Jump (24/20)
15 Situps
20 Back Extensions