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January 8, 2019

QuickFit

Warm Up:
2rds – 5:00 cap
5 Burpee Tuck Jump
5/5 DB Snatch (Build)
10 PVC Prone Liftoff to Behind the Neck Press

Partner WOD:
10rds
7/7 Alt. DB Snatch
14 Ring Rows
7 Burpee Over Box
*Alternate movements

CrossFit:

Warm Up:
Wrist/Shoulder Prep – coaches choice
3rds – 10:00 cap
5 Burpee Tuck Jump
5/5 DB Snatch (Build)
10 PVC Prone Liftoff to Behind the Neck Press
5 Push Press (Build)

Strength: Push Press
Find a Heavy 5 then 1 MR @ 80%

WOD:
3rds
10/10 Alt. DB Snatch (50/35)
15 Pullups
10 Burpee Over Box

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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

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September 13, 2019

Schedule Reminder: Photographer will in the evening classes today do some work for new website pics. Please bear with us as he works to get us the best shots possible. Also, if you’re willing and able to share your beautiful faces we’d love to have a whole bunch of you represent the Alpha family on the interwebs. Hope to see you all there!

QuickFit

Warm Up:
Get Your Chili Warm
5-8 Devils Press – Build to working weight

WOD: For Time
20-18….4-2 – Box Step Overs
10-9….2-1 – Devils Press

CrossFit

Warm Up:
3rds
3 point drill
6 Strict Pullups
6 Strict Burpee Box Jump
1:00 Deadbug
Deadlifts

Strength: Deadlift
Level 1: 3 x 5 (+10lbs)
Level 2: 4 x 6 (Build)

Choose Your Own Adventure

WOD:
30-20-10
AB Cals
15-10-5
Burpee Over Box
*Strongly suggest stepping over*

Flex:
Banded Hamstring Curls – 4 x 25
Pendlay Rows – 4 x 8 (straight)

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January 18, 2019

Reminder: Alpha Winter Wellness Challenge begins tomorrow and it’s not too late to sign up. Get 2019 off to a great start with improved habits and attitudes towards your nutrition, recovery and training. Kickoff meeting at 9am tomorrow (Saturday) morning. Message myself or April with any questions.

Warm Up:
3 x Deadbugs 1:00/1:00
3rds
15 Banded Good Mornings
10 BB Bent Over Row
5 Box Jumps (30/24)
Deadlifts

Strength: Deadlift
Level 1: 1 x 5 (+10)
Level 2 3 x 8 (Staight)
*Same weight as 1.9.19*

Choose Your Own Adventure:

WOD:
30-20-10 – Cals AB
15-10-5 – Burpee Over Box

Flex Sesh:
3rds
20 Reverse Shrugs
10/10 Single Arm DB Rows
5/5 Getup Situp

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July 10, 2018

CrossFit:

Warm Up:
3rds
10 Scap Progression
:15 Table Top Stretch
10 Plate Touches (Build)
5 Strict No Jump Burpees
100m Jog

Strength: 10min Alternating EMOM
Even: 8 Strict Pullups
Odd: 8 Strict Dips

Partner WOD:
“Bell and Lind”
4rds
25 Burpees
25 Ball Slams
*Partner A works while Partner B runs 200m, then switch*

BodyFit: 235 

Warm Up:
8min WAMRAP
20 Double Unders / Singles
10/10 Single Arm Press
10 Plate Touches
10 Air Squats
5 Strict No Jump Burpees

WOD:
400m Run
40 Wall Balls
15/15 DB Snatch
20 KBS – American
Rest 4min
400m Run
40 Double Unders (3:1)
30 DB Thrusters
20 Burpee Over Box
Rest 4min
400m Run
40 Wall Balls
15/15 DB Snatch
20 KBS – American
*Same weight for Snatch and Thruster*

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May 22, 2017

We’ll be testing some of our strength pieces this week so be ready to come in and move weight.  This is week is important since it shows us whether or not our training in working and you’re getting better.  Let’s go get some PR’s!

Warm Up:
Chubbs Sequence
3rds
:20 Goblet Squat Hold (Heavy)
5 Strict Pullups
4 Broad Jumps
5-4-3 Back Squat (Build)

Strength:
Back Squat
Level 1: 3RM
Level 2: 1RM
Go get a PR!

WOD:
“Amnesia”
5min AMRAP
Burpee Over Box