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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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December 27, 2018

Don’t forget this coming Saturday is the Annual Alpha Holiday Party at Pub 333 in Oakmont. We hope you all are able to make it as we would love the opportunity to spend some time outside of the gym and celebrate 2018. Also, make sure to vote for your the Alpha Awards (ballots are on the cubbies in the back) as the awards will be presented at the party. Hope to see you there!


CrossFit:

Warm Up:
Squat Prep
3rds
PA Clean Warmup (Build)
5 :03 Goblet Squat Holds (Build)
3 x 3 positon Clean (Build) (Hip-Hang-Floor)

Partner WOD: “Nickle and Dime”
Tabata Intervals x 8
Deadlift (185/135)
Power Clean (155/115)
Front Squat (135/95)
S2OH (95/65)
1min rest between movements

BodyFit: 282

Warm Up:
500m Row
3rds
25 Double Unders/Practice
10 Kips/Kipping Practice
10 Ring Rows

WOD:
For Time
25-20-15-10-5 – Box Jumps (24/20)
10-10-10-10-10 – T2B
Row 500m
50-40-30-20-10 – Double Unders (3:1)
10-10-10-10-10 – Renegade Rows (R+L=1)
*Compare to BF 176 12.17.18*

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December 21, 2018

Today we test the CrossFit Total, yes!  We’ll be performing a 1RM of our Back Squat, Strict Press and Deadlift.  Details will be given in class on structure and time limits but we do want you all to go for it today and hit some PR’s!  
Also, if you ordered the new Alpha sweatshirts they are in and ready to be picked up.  

Warmup: 
Squat Prep
3rds
6 Strict Pullups
8 BB Good Mornings (Build)
10 Pillar to Press Up
5 Back Squat (Build)

Tester: CrossFit Total 
3 attempts at 1RM Back Squat – Strict Press – Deadlift
Go get some PR’s!

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December 18, 2018

CrossFit and BodyFit 280

Warmup:
Get Your Chili Warm
WOD Setup

WOD:
“12 Days of Christmas”
1: Deadlift
2: HSPU
3: Power Cleans (155/115)
4: KBS (1.5/1)
5: Pullups
6:Box Jumps (24/20)
7: KB Push Press (1.5/1)
8: Situps
9: Ball Slams
10: Double Unders
11: Wall Balls (20/14)
12: Burpees

*Workout is performed in same fashion as the song.



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December 12, 2018

Warm Up:
3rds
1:00 Deadbug
8 Feet Elevated Ring Rows
8 BB Good Morning (Build)
5 Deadlift (Build)

Strength: Deadlift
Level 1: 1 x 5 (+10)
Level 2: Build to Heavy 2
*Compare to 11.21.18*

Prep:
3 x :30 AB Sprints – Build intensity, rest as neeed

Tester:
1min AB Test – This is a test, go for it!

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November 30, 2018

Warmup:
3 x Deadbugs 1:00 on/off
3rds
10 Banded Straight Arm Pushdowns
10 BB Good Mornings
10 KB Snatch Warmup
5 Deadlifts (Build)

Strength:Deadlift
Level 1 – 1×5 (+10)
Level 2- 8 min AMRAP
1 every :60
*Same weight as 11-21-18*

WOD:
Choose your adventure

A) 4 Rounds
25 Calories Assault Bike
10/10 KB Snatch (53/35)

B) Flex
4 Rounds
8 DB Pullovers
8/8 Single Arm Row
THEN: Buddy Curls

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November 21, 2018

Don’t forget tomorrow (Thanksgiving) only 1 WOD at 9am.  There will be no cap for class we’ll accommodate as necessary.

Warm Up:
3rds
1:00 Deadbug
5 Burpee Walkups
8-10 Australian Pullups
5 Deadlifts (Build)

Strength: Deadlift
Level 1: 1 x 5 (+10)
Level 2: Work to a heavy 2
*Weight shoud be heavier than 11.9.18*

Partner WOD: “Mashed Potatoes and Gravy”
3000(MM) – 2750(MF) – 2500(FF) Meter Row
7 Burpees after each rotation
*Partners must rotate every 300m or 250m*

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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