Posts Tagged ‘Deadlift’
February 16, 2017
CrossFit: Warm Up: 500m Row – Easy pace 3rds :45 Deadbug :25 HS Hold 10 KB Good Morning (Heavy) Strength: Deadlift Level 1: 1 x 5 (+10) Clean Pulls Level 2: 3 x 5 *Weight should be 100+% of 1 RM Clean WOD: Open 16.4 55 Deadlift (225/155) 55 Wall Balls (20/14) 55 Calorie Row…
Read MoreFebruary 10, 2017
Reminder: Tonight Sadie Hawkins event RAW Training in the North Hills. Â Event begins at 6:30, is laid back and fun. Â Come cheer myself and G$ on and see an local event in action. Â Hope to see you there. Warm Up: 4rds :45 Deadbug 8 BB Good Mornings (Build) 8 BB Bent Over Row (Build) 4…
Read MoreFebruary 3, 2017
Tonight we welcome Rising Six CF to Alpha. Â They are set to arrive about 6:30pm and we’ll go until the WODs are finished. Â You do not have to participate to attend but WODs will accommodate all levels. Â Hope to see you there this evening! CrossFit: Warm Up: Carefully Strength: Deadlift Level 1: 1 x 5…
Read MoreJanuary 25, 2017
Warm Up: 8min WAMRAP 10 Face Pulls 10 KB Good Mornings 10 Pushups 20 Double Unders Strength: All Levels: Floor Press – 5 x 3 (Build) WOD: Open 11.2 15 min AMRAP 9 Deadlift (155/100) 12 Pushups 15 Box Jumps (24/20)
Read MoreJanuary 13, 2017
Today will be DP’s last day here at Alpha Athletics before he moves back to Detroit (he’s not leaving us forever). Â If you can’t make tonight’s Happy Hour at Zone 28 in Harmarville try and stop down and see him before he goes. Â Otherwise come down to Zone 28 and buy him a Fireball shot…
Read MoreJanuary 6, 2017
It’s with sadness that next weeks Happy Hour at Zone 28 in Harmarville will be a going away happy hour for DP as he moves back to Detroit. Â To make it doubly sad it will also our last happy hour with Brandon “Gibs” and Kristin “Chops” Clarke as they have recently purchased a new house…
Read MoreDecember 23, 2016
Holiday Schedule: Saturday December 24th – 9am only (No class cap, we will accommodate everybody) Monday December 26th – Closed Warm Up: Get your chili warm and set up WOD: “12 Days of Christmas: Alpha Edition” 1 Deadlift (155/115) 2 HSPU 3 Power Cleans (115/115) 4 KBS (53/35) 5 Pullups 6 Box Jumps (24/20) 7…
Read MoreDecember 19, 2016
I wanted to thank everybody that came out and celebrated another year of Alpha Athletics this past weekend at our annual Christmas party this past Saturday. Â Congrats to the Alpha Award winners you were all deserving. Â We’re so proud of what Alpha has become and that is a direct reflection of our coaches and members,…
Read MoreDecember 9, 2016
Don’t forget this evening is the monthly Happy Hour at The Wicked Fox (located across the street from Atria’s in O’Hara). Â As always feel free to start the party early, we’ll be there around 7pm following the evening classes. Â Hope to see you all there. Warm Up: Deadbugs 4 x :45/:45 Then 4rds 8 DB…
Read MoreDecember 2, 2016
Warm Up: Deadbugs 4 x :40/:40 Then 3rds 15 KB Good Mornings (Heavy) 5 Partner Assisted Pullups Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 3 x 2 @ 100% of 3RM Flex Sesh: 3rds 8 Barbell Curls MR Banded Pushdowns
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