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October 11, 2019

QuickFit

Warm Up:
4 min Tabata Air Squat
THEN
4 min Tabata Sit-ups

WOD:
3rds
10 Burpees
20 Cals AB
30 Cal Row

CrossFit

Warm Up:
500m row, 400m run, 30/21 cals AB or 75 DUs
THEN- EMOM 9 mins:
1) 10 3-Point Drill
2) 6-8 Jefferson Curl (light KB or PVC)
3) :50 IronMan
THEN
4 min Tabata Sit-ups

Strength: Deadlift
Level 1: 1×5 (+10lbs)
Level 2: 5 RM – Go get a PR!

Choose Your Own Adventure
WOD:
2rds
30 Cal Row
20 Cals AB
10 Burpees
*10.6.17*

Flex:
Super Set 5x
6 Weighted Chin-ups
8 Banded Lat Pull-downs
10/10 Cross Body Hammer Curls (Build)

Posted on

October 4, 2019

QuickFit

Warm Up:
EMOM 8 mins:
1) :50 DU practice
2) :50 Superman
3) :50 Bent Hollow Hold
4) 100m Run

WOD:
“Annie”
40-30-20-10
Double Unders (2:1)
Sit-ups
Then Rest 1 Minute
3 Minute AMRAP
Burpees
*15 minute cap*

CrossFit

Warm Up:
400m RUN, 500m ROW, 30/21 cals AB
THEN- EMOM 15mins:
1) 10 3-Point Drill
2) :50 Superman Hold
3) 6-8 Jefferson Curl – SLOW (PVC or light weight)
4) :50 Bent Hollow Hold
5) 8-12 Muscle Cleans

Strength: Deadlift
Level 1: 1 x 5 (+10lbs)
Level 2: 4 x 5 (Straight) *Weight from 9.25.19*

Choose Your Own Adventure
WOD:
3rds
500m Row
15-10-5 Hang Cleans (135/95)

FLEX:
4 x 10/10 Bent Over Banded KB Row (Strict – Work those lats!)
4 x 10/10 Single Leg Banded HS Curls
Optional: 3 x 5 Seated Box Jumps (build)

Posted on

September 25, 2019

QuickFit

Warm Up:
Get your chili warm!
2 Rounds
:10 AB Sprint
100m Row (fast)

WOD: “.30 Cal”
15min AMRAP
30 Cal AB
30 Situps
30 Cal Row
30 Situps

CrossFit

Warm Up:
Half Tabata Deadbugs (4 rounds of :20 on, :10 off)
3 Rounds
Power Athlete Clean Warm Up
7 Glue Bridges
:10 AB Sprint
Deadlift

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

WOD: “No Chill”
10-8-6-4-2 Power Cleans (185/125)
20-20-20-20-20 Cals AB

Posted on

September 20, 2019

QuickFit

Warm Up:

WOD:
50 Double Unders
50 Pullups
50 Double Unders
50 Ball Slams
50 Double Unders
50 Situps
50 Double Unders
50 Cal Row

CrossFit

Warm Up:

Strength: Bench Press
Level 1: 3 x 5 (+5lbs)
Level 2: 5 x 5

Choose Your Own Adventure

WOD:
3rds
10 Deadlifts (225/155)
50 Double Unders

Flex:
4 x 6 Hex Press (build to heavy)
4 x 8 Good Mornings (moderate weight – straight)
2 x 15 Plate Front Raises

Posted on

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)

Posted on

September 11, 2019

QuickFit

Warm Up:
Get Your Chili Warm
2rds
10 Box Jumps
10 KBS – Build
5 Burpees

WOD:
18min Clock – :30 on / :30 off
Box Jumps
KBS – Russian – AHAP
Burpees

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

Posted on

September 6, 2019

QuickFit

Warm Up:
3rds
5/5 Single Arm DB Clean and Press (Build to working weight)
10 Squat Progression
100m Jog

WOD:
15min AMRAP
5/5 Single Arm DB Clean and Press (50/35)
10 DB Squats
100m Run

CrossFit

Warm Up:
Rack Mobility
2rds
PA Clean Warmup (Build)
10 Ring Rows
8 Push Jerks (Build)
8 Deadlifts (Build)
Then
3 position Hang Clean – 2 reps each position (Build)

Strength: Hang Cleans
Level 1: Technique
Level 2: 5 x 5 (Build)

Choose Your Own Adventure

WOD: “DT”
5 Rounds for Time
12 – 9 – 6
Deadlift (155/105)
Hang Power Cleans
Push Jerks

FLEX:
4 x 6 Push Press (Build)
4 x 6 Strict Chin-ups
4 x 10/10, 12/12, 14/14, 16,16 (Straight)

Posted on

August 29, 2019

CrossFit

Warm Up:
Before WB – 3min Row – Easy
3rds
3 point hinge drill
6 Strict Pullups
4 Burpee Walkups
1:00 Deadbug
Deadlifts – Build to working weight

WOD:
2 Rounds
50 Cal Row
40 Deadlifts (185/125)
30 Burpees
800m Run

BodyFit

Warm Up:
3min Get Your Chili Warm
3rds
:40 Plank with pushups
10 Plate Touche
10 DB Push Press (Build to working weight)
:10 AB Sprint

WOD: Tabata x 8
Meter Row
Ball Slams
Cals AB
DB Push Pres
Mt. Climbers
*1min rest between movements*

Barbell Only

Barbell RDL – 8RM

Bent Over Row – 2 DB’s – 3 x 15

DB Shrugs – 3 x 15 *:01 hold at top of shrug*

Posted on

July 25, 2019

CrossFit and BodyFit: 339

Warmup:
Get Your Chili Warm
WOD Setup

WOD:
“Christmas in July”
1: Deadlift (155/115)
2: HSPU
3: Power Cleans
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.
**Compare to 12.18.19



Posted on

July 16, 2019

CrossFit

Warm Up:
3rds
:45 Deadbug
20 Double Unders
:20 HS Hold
8 Deadlifts
4 High Box Jumps

WOD: “Nutts”
For Time
10 Handstand Push-Ups
15 Deadlifts (250/175 lb)
25 Box Jumps (30/24 in)
50 Pull-Ups
100 Wall Ball Shots (20/14 lb)
200 Double-Unders
400 meter Run (with 45/35 lb plate)

BodyFit 336

Warm Up:
3rds
:45 Deadbug
20 Double Unders
:20 HS Hold
8 Deadlifts
4 High Box Jumps

WOD: Same as CrossFit