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November 14, 2018

Reminder: Saturday 6pm Friendsgiving at the gym.  There is a signup on the cubbies for side dishes and if you would like to enter your home baked cookie into the cookie contest (come on you want to do it:) We hope you all can be there as we enjoy each others company outside of class with good food and some adult beverages.

Warm Up:
3rds
PA Clean Warmup (Build)
10 KBS (Build)
Then
3 x 3 Pullunders + 3 Front Squats (Build)

Strength: Hang Squat Clean
All Levels: Sets of 3 (Build)
*15min clock*

Partner WOD: “Tom and Linda”
6rds
12 Cal AB/Row
9 Deadlift (225/155)
12 KBS – American (72/53)

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November 9, 2018

Reminder: NO classes tomorrow in lieu of Wades Army.  Heats for Wades Army will be based on first come, first serve.  First heat at 9am.  Wear your Wades Army uiform or we will be collecting $20 at the door for the Alpha Athletics donation in support of Neuroblastoma.  Hope to see you all tomorrow morning!

Warm Up:
3rds
1:00 Deadbug
8 BB Good Mornings (Build)
8 BB Bent Over Row
3 Burpee Walkups
5 Deadlifts (Build)

Strength: Deadlift
Level 1: 1 x 5 (+10)
Level 2: 3 x 3 (Straight)
*weight from 10.31.18*

Choose Your Own Adventure:
WOD:
8min AMRAP
2,4,6…
Burpees
10 Cals AB

Flex:
4 x Superset
4 DB Bench (Heavy)
8 DB Shrugs (Heavy)
Then
Accumulate 50 Evil Wheels

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October 31, 2018

Happy Halloween! If you missed the costume WOD on Saturday feel free to wear one today:)

Warmup:
3rds
1:00 Deadbug
8 Strict Pullups
12 BB Good Mornings (Build)
4 Speed Deadlifts

Strength: DeadLift
Level 1: 1 x 5 (+10)
Level 2: Heavy 5
*Compare to 9.28.18*

WOD:
“BaseLine”
500m Row
40 Squats
30 Situps
20 Pushups
10 Pullups
*Compare to 6.16.18*

 

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October 25, 2018

CrossFit:

Warm Up:
3rds
PA Clean Warmup (Build)
10 Scap Progression
5/5 Knee Hug Lunge Step
:45 Plank

Strength:
8min EMOM: All Levels
6 Strict Pullups
6/6 Weighted Lunges

WOD: “Bar Wars”
For Time
45 Deadlift (115/85)
35 Hang Power Cleans
25 Push Jerk
15 OHS

BodyFit: 266

Warm Up:
Get Your Chili Warm

Trunk:
3rds
:40 Plank with pushup
10/10 Getup Situp

WOD:
2rds
Tabata Intervals – Rest 1min between movements
Cals AB
Burpees
Meter Row

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October 19, 2018

Reminder: FREE Community WOD tomorrow morning at 9:30am.  Bring a friend, co-worker, family member or some random dude you met at Starbucks and show them why you love Alpha so much.  Members welcome at both workouts, guests welcome at 9:30am

Warm Up:
Deadbugs 1:00 on/off x 3
3rds
6 Strict Pullups
8 BB Good Mornings
10 KBS – American – Build
5 Deadlifts (Build)

Strength: Deadlift
Level 1: 1 x 5 (+10)
Level 2: 1 every :30 for 5min
*Same weight as 10.10*

Choose Your Own Adventure:

WOD:
8min AMRAP
2,4,6,8…
Pullups
DB Snatch (50/35)
DB Reverse Lunge

Flex:
3rds
8 Pendlay Rows
12 DB Shrugs
MR Bulgarian Split Squat (R&L)

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September 19, 2018

Don’t forget this coming Saturday September 22 will be a Free Alpha Community workout.  If you have anybody in your life who is interested in giving Alpha and/or CrossFit a try bring them Saturday to our 9:30am class.  All levels are welcome and encouraged.  The 8:30am class will be members only (jacket optional).

Warm Up:
3rds
1:00 Deadbug Progression
5 Strict Pullups
10 BB Good Mornings (Build)
5 Deadlifts (Build)

Strength: Deadlift
Level 1: 1 x 5 (+10)
Level 2: Heavy 7

Tester:
Max Effort 5oom Row
*2 Attempts to set your fastest 500m row*

Cool Down: 2min Row (Slow)

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September 11, 2018

CrossFit: 

As a tribute to a day that we will never forget, we will suffer for those that gave their life to allow ours.

Warmup:
Squat Prep
3rds
10 FS (Build)
10 Push Press (Build)
10 Box Jump (Build)
10 True Pushups

WOD
“9-11 Tribute”
For Time:
2001 Meter Row or Run
11 Box Jump 30″/24″
11 Thruster 125/85
11 Burpee C2B Pull-Ups
11 Power Clean 170/115
11 HSPU
11 KBS 70/53
11 T2B
11 DL 170/115
11 Push Jerks 110/75
2001 Meter Row or Run

Cooldown: 5min

The WOD itself is completely symbolic of 9/11
The 2001M row or run represents the year the attack took place.The 11 Reps of 9 exercises represent the date. Even the weights have meaning. The 125lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170lb Dead Lift is symbolic of flight 77 and Flight 93 combined.The 110lb Push Jerk represents the number of floors in each tower of the World Trade Center

BodyFit: 253

Warm Up:
Ankle Circuit
4min Double Under Practice
3rds
8/8 Single Arm Press (Build)
12 KBS – Russian (AHAP)
8/8 Russian Twists
12 KB Deadlift (AHAP)

WOD:
3 couplet for time:
50 DB Press (50/35)
50 Ball Slams
50 Double Unders (Lateral Hops)
Rest 4min
50 KBS – American (53/35)
25/25 MB2T
50 Double Unders (Lateral Hops)
Rest 4min
25/25 DB Clean & Press (50/35)
50 Rotational Ball Slams
50 Double Unders (Lateral Hops)

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September 7, 2018

Warm Up:
3rds
25 Double Unders / Practice
10 Scap Progression
5  Box Jumps (AHighAP)
3 Cleans + 3 Jerks (Build)

Trunk:
3rds
8/8 Getup Situp
12 Straight Leg Raises

WOD: “7 Deadly Sins”
Courtesy of CF Mt. Lebanon
10 C2B Pullups
20 T2B
30 Deadlift (185/135)
100 Double Unders (Lateral Hops)
30 Box Jumps
20 Burpees
10 Clean and Jerk
*Same weight for both barbell movements*