Posted on

August 12, 2019

This coming Saturday August 17th will be a Free Community workout at 9:30am, followed by a yoga flow at 10:30 with Tori. If you have anybody interested in Alpha or looking for a new place to find their fitness please bring them this coming Saturday.

Warm Up:
Squat Prep
3rds
:10 Superfriend + 4 Front Squats
:30 Side Pillar (R&L)
3 position Power Clean + 5 Front Squats (Build)

Strength: Front Squat
Level 1: 3 x 5 (+5lbs)
Level 2: 1 Rep Every 0:30 for 8 Minutes
*From the Rack

WOD:
Death By Power Cleans (135/95)
*Compare to 07.18.2018

Posted on

July 18, 2018

Warm Up:
Deadbugs 1:00 on / 1:00 off
3rds
PA Clean Warmup
8 :03 Pause Austrailan Pullups
5 Deadlift (Build)

Strength: Deadlift
Level 1: 1 x 5 (+10)
Level 2: Heavy 3 – 95%+ of 3RM
*Do not go to failure*

WOD:
Death by Power Clean (135/95)
*Min 1 – 1 rep, Min 2 – 2 reps, Min 3 – 3 reps….to failure
*15min cap
*Compare to 3.15.17

Posted on

May 31, 2017

CrossFit:

Warm Up:
3rds
PA Clean Warmup
4 Athletic Burpees

WOD:
“Double Death”
Death by Power Clean (135/95)
Death by Burpee
*Rep scheme is 1 rep 1st min, 2 reps 2nd min, 3 reps 3rd min….until failure
**Death by burpee will immediately follow Death by power clean
***Each movement is capped at 15min

Hump Day Pump

Back Squat – 10RM

Standing DB Press – 3 x 5 (Build)
*Grab heavier DB’s each set and don’t count your warmup sets

4rds
8 Standing BB Curl
8 OH DB Tricep Ext

Posted on

March 15, 2017

Warm Up:
PA Clean Warmup x 2
3-position Squat Clean x 3 (Build)

Strength:
Clean
Level 1: Technique
Level 2: Heavy 3
*Focus is pull under the bar

Skill:
Pistol Progression
*Performed during rest intervals of strength

WOD:
“Death by Power Clean”
Min 1 – 1 rep, Min 2 – 2 reps, Min 3 – 3 reps….
*Sequence continues until reps are not completed within given minute
*15min cap
*Rx’d – 135/95