QuikFit: Warm Up: 2rds10m/side Lateral Quadruped Crawl10/leg KB Deadbug10 DU practice WOD: 15min Clock 30-20-10Cals AB Burpees Cash Out: 200 Double Unders CrossFit: Warm Up: Low Back Mobility/Glute Activation Prep3rds10m/side Lateral Quadruped Crawl10/leg KB Deadbug6 Tempo Barbell Deadlift (3131) (Build) Strength: Deadlift – 4 x 6 (Build) Partner WOD:15min clock 10-1-10Deadlift (185/135)Burpees *Partners alternate rounds*…

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CrossFit: Warm Up: Overhead / Wrist PrepPA Snatch Warmup x 2—————-3rds20 Double Unders / Practice 5 High Box Jumps 5 Hang Snatch (:02 pause on catch) (Build) Strength: Hang Snatch All Levels: 5 x 5 (Build) WOD: 8min EMOM5 Hang Snatch at 80% 10/10 Lateral Hops BodyFit: 338 Warm Up: Ankle Circuit8min AMRAP 20 Double…

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Warm Up: Shoulder DROM 3rds 8/8 Single Arm Press 10 KBS (Build to working weight) 10/10 Russian Twists Strength: Landmine Press All Levels: 10-8-6-4-4-4 (Build across) WOD: “Diane Sawyer”Every 4min x 420 KBS – American (53/35)20/14 Cals AB *Intensity based on how you feel*

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CrossFit: Warm Up: 3rds1:10 Deadbug :15 Table Top Stretch 10 Squat Progession 10 Banded Good Mornings Deadlifts (Build to working weight) Strength: All Levels: 15min clock 4 x 8 Dips 4 x 8 DB RDL WOD: “Taste” 4rds15 Wall Balls 15/10 Cals AB 15 Deadlift (185/135)Rest 1min BodyFit: 326 Warm Up: Get Your Chili Warm…

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CrossFit: Warm Up: 8min WAMRAP 10 Banded Pullaparts 10 KBS (Build)10 True Pushups 10 Air SquatsBench Press Strength: Bench PressLevel 1: 3 x 5 (+5)Level 2: 5 x 2 (Build) Partner WOD: “Blaze and AJ”16min AMRAP 18 Wall Balls (20/14)12/8 Cals AB6 Devils Press *Partners alternate movements* BodyFit: 322 Warm Up: 10min WAMRAP 10 KBS…

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Don’t forget Happy Hour tonight Zone 28 aka Harmarville Lanes. Festivities begin when you get there or about 7pm. Family, friends, sig O’s all welcome. Hope to see you all there! Warm Up: Dynamic Warmup3rds5/5 Reverse Lunge to High Knee *Elevated if necessary*10/10 Single arm KBS – Build:40 Plank with pushup Strength: Weighted Step UpAll…

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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 1:00/1:003rds15 Banded Good…

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Warm Up: 3rds1:00 Deadbug15 Banded Good Mornings 10 Australian Pullups 5 Box Jumps (30/24)Deadlift Strength: Deadlift Level 1: 1 x 5 (+10)Level 2: 10RM *Not a test, build to a heavy, challenge set of 10* Partner WOD: “Bell and Brown”10min AMRAP10/7 Cals AB 20 KBS – American – (53/35)10 Box Jumps *Alternate movements*

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Warm Up: 8min WAMRAP 10 Banded Pullaparts 6/6 Single Arm Elevated Pushup10 Plate Touches :10 AB Sprint Strength: DB Bench Press All Levels: 4 x 6 (Build) Partner WOD: “Shimmy and Shake” Tabata Intervals x 8 Partner 1: Cals AB Partner 2: Ball Slams *Partners work simultaneously**8rds each part movement**Score is total Cals and Reps*

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I hope everybody had a nice holiday with family. Now it’s time to work off all that food:) Warm Up: 3rds10 Banded Pullaparts 10 True Pushups 10 KBS (Build to working weight)5 Strict No Jump Burpees Strength: Bench Press All Levels: 4 x 6 (Build) WOD: “Guilt”21-18-15-12-9-6-3 Burpees KBS – American (AHAP)Calories – Row or…

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