Posted on

May 10, 2019

Warm Up:
10min WAMRAP
10 Banded Pullaparts
1rd of Cindy
5 Bench Press (Build)

Strength: Bench Press
Level 1: 3 x 5 (+5lbs)
Level 2: 3 x 3 (Straight)
*Same as 04.25.2019*

Choose Your Own Adventure

WOD: Partner Cindy
20 Minute AMRAP
5 Pull-ups
10 Pushups
15 Air Squats
*Alternate Rounds*

Flex:
4 Rounds
8 Pull-ups with 3 Second Negative
8 Neutral Grip DB Bench (Build)
8 DB Goblet Squats (Build)

Posted on

March 28, 2019

CrossFit

Warm Up:
10min WAMRAP
PA Clean Warmup
:15 BB Front Rack Lunge Hold (R&L)
100m Run
5/5 Knee Hug Walking Lunge

Strength: Barbell Front Rack Lunges
All Levels: 4 x 4/4 (Build)

WOD:
10 – 8 – 6 – 4 – 2
Power Clean (185/135)
100m – 200m – 300m – 400m – 500m
Run

BodyFit 307

Warm Up:
Ankle Circuit
8min WAMRAP
20 Double Unders / Practice
1rd of Cindy

WOD:
25 Minute AMRAP
400m Run
50 Double Unders
3 Rounds of Cindy
*1 Round of Cindy = 5 Pull-ups, 10 Pushups, 15 Air Squats)

Finisher: 50 MB2Toes

Posted on

October 9, 2018

CrossFit:

Warm Up:
3rds
PA Clean Warmup (Build)
1rd Cindy
3 Power Cleans + 3 Jerks (Build to working weight)

WOD: “Athlete”
1- 10 Clean and Jerk (135/95)
1rd “Cindy”
*Cindy – 5 Pullups, 10 Puhups, 15 Air Squats

BodyFit: 261

Warm Up:
Ankle Circuit
8min WAMRAP
20 Double Unders / Singles
10 Kip Progression
8/8 Getup Situp
5 :05 hold w/:03 eccentric

WOD:
50 Calorie Row
100 Double Unders
40 Burpees
80 Double Unders
30 T2B
60 Double Unders
20 C2B Pullups
40 Double Unders
10 HSPU
20 Double Unders

Posted on

August 21, 2018

CrossFit:

Warm Up:
8min WAMRAP
10 Scap Progression
:15 Table Top Stretch
5 Strict No Jump Burpees
15 Air Squats

Strength:
All Levels: On a 15min clock
4 x 6 Strict Pullups
4 x 6 Strict Dips
*Add weight if necessary*

Team WOD:
“The Chipmunks”
Teams of 3
Run: 400m-200m-100m
100 Pullups
150 Burpees
200 Wall Balls
*Each team member must run each distance 1 time*
**Further explanation in class**

BodyFit: 247

Warm Up:
5rds of “Cindy”
*20 Double Unders/Practice between each round*

For Time:
50 Pullups
50 Calories (AB/Row)
50 Burpees
50 Calories (AB/Row)
50 Wallballs
500 m Run
50 Double Unders
*Switch between AB and Row*
**Compare to 8.31.17**

Posted on

August 10, 2018

Don’t forget Alpha Decathlon next Saturday August 18th followed by Alpha 5 year Anniversary Party.  A fun filled day at Alpha for the whole family, hope to see you all there!

Warm Up:
3rds
10 Banded Pullaparts
10 True Pushups
10 Air Squats
100m Jog

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

Partner WOD:
“Sandy”
20min AMRAP
1rd “Cindy” (5 Pullups, 10 Pushups, 15 Air Squats)
100m SB Run
*Partner 1 completes 1rd of Cindy while Partner 2 run 100m with SB*

Posted on

January 25, 2018

CrossFit: 

Warm Up:
Accumulate 100 Double Unders
3rds
:25 HS Hold / 3 :05 with :03 eccentric
:15 KB Lunge Hold ( R & L) – Moderate
10 Scap depression with pull / 5 Strict Pullups
15 Air Squats

Strength:
10min Alternating EMOM
Even: 5 Strict HSPU
Odd: 5/5 Weighted Lunge

WOD:
“Cindy”
20min AMRAP
5 Pullups
10 Pushups
15 Air Squats

BodyFit: 190

Warm Up:
Get Your Chili Warm

Trunk:
3rds
10/10 Get Up Situp
15 Straight Leg Lifts
10/10 Mountain  Climbers

WOD:
“Cindy”
20min AMRAP
5 Pullups
10 Pushups
15 Air Squats

 

Posted on

November 22, 2017

Holiday Schedule:
Thursday (Thanksgiving) 9am Team WOD – Uncapped class, no signup necessary
Friday: 12pm CrossFit Class – Must sign up. Open gym from 12-2pm.  Come in and get a workout in if you want.

CrossFit: 

Warm Up:
4rds
:20 HS Hold / 3 :05 Hold :03 Eccentric
10 Banded Pullaparts
10 True Pushups
10 Plate Touches

Strength:
Floor Press
All Levels: 3 x 5 (Straight)

WOD:
“Quaters”
5rds
4 HSPU
8 Ball Slams
12 Cal AB
Rest :90

BodyFit: 166

Warm Up:
3rds
20 Double Unders – 40 Singles
:20 Goblet Squat Hold
10 Elevated Pushups

WOD:
4rds of Cindy
30 Double Unders
30 Situps
3rds of Cindy
30 Double Unders
30 Situps
2rds of Cindy
30 Double Unders
30 Situps
1rd of Cindy

Posted on

May 4, 2017

CrossFit:

Warm Up:

Strength:
All Levels: Pistols & Dips 4 x 6-8

WOD:
“Old School”
8rds
6 Hang Clusters (95/65)
200m Shuttle

BodyFit: 104

Warm Up:
5rds of “Cindy”

Skill: Pistols and Scaling Options

WOD:
Tabata x 8 each exercise
Wall Balls (20/14)
Pullups/Jumping Pullups
Situps
HRPU
AD Cals
1min rest between movements

 

Posted on

March 7th, 2017

Tonight is the 1st of 3 Olympic sessions with Mike Cerbus for the month of March.  Class will be held in the back room and starts at 6:30pm.  These are all 90min sessions.  The list of participants for each session is in the Alpha FB group.  See me with any questions.

CrossFit:

Warm Up:
Overhead Mobility
PA Snatch Warmup x 2
3 x 5 Snatch Pullunders (Build)
3 x 5 Hip Snatch (Build)

Strength:
Hang Snatch
Level 1: Technique
Level 2: Heavy 3

WOD:
“Spring Fever”
For Time
12-9-6
Snatch (135/95)
24-18-12
Pullups

BodyFit: 087

Warm Up:
Get your chili warm
Dynamic Warmup

WOD:
For Time
4rds “Cindy”
30 Double Unders / 30 Situps
3rds “Cindy”
30 DU / 30 Situps
2rds “Cindy”
30 DU / 30 Situps
1rd “Cindy”
30 DU / 30 Situps
*3:1 scale for DU