Posted on

June 11, 2019

Weights for Wayne is this Saturday! Please remember to clean out your cubbies by Friday. The gym will be closed after 1PM on Friday and no classes will be held on Saturday.

CrossFit

Warm Up:
Shoulder DROM
Overhead Mobility
3 Rounds
10 Plate Touches
5 Box Jumps (Build)
7-5-3 Jerks (Build)

Strength:
10 Min EMOM
2 Jerks from the Rack

WOD:
12 Min EMOM
Minute 1: 5 Strict Pull-ups
Minute 2: 5/5 Rotational Ball Slams (25/20)

BodyFit 327

Warm Up:
Get Your Chili Warm
8min WAMRAP
:15 Hollow and Arch Hold
10 Kip / Kipping Practice
10 DB Push Press (Build to working weight)

WOD:
400m Run
12 DB Push Press
12 Pull-ups
300m Run
12 DB Push Press
12 Pull-ups
200m Run
12 DB Push Press
12 Pull-ups
100m Run
12 DB Push Press
12 Pull-ups
200m Run
12 DB Push Press
12 Pull-ups
300m Run
12 DB Push Press
12 Pull-ups
400m Run



Posted on

May 29, 2019

Don’t forget this Saturday kicks off our annual Friends and Family week. If you have a friend, co worker, family member, significant other, anybody who you think would love Alpha bring them this coming Saturday June 1st or ANY class next week. See any coach with questions.

Warm Up:
Rack Mobility
3rds
PA Clean Warmup (Build to starting weight)
25 Double Unders / Practice

Strength: Power Clean
All Levels: 6min EMOM – Oly Complex
3 Hang Cleans – 2 Power Cleans – 1 Squat Clean
*Add weight each minute*

WOD: “Everest”
8min AMRAP
30 Power Cleans (95/65)
60 Double Unders (3:1)
20 Power Cleans (135/95)
40 Double Unders
MR Power Cleans (165/115)

Posted on

May 7, 2019

CrossFit

Warm Up:
Overhead Prep
Split Jerk Footwork
2rds
250m Row
10 Knee Hug Walking Lunge
5 High Box Jumps
Pause Split Jerks – Build (:02 pause at catch)

Strength: Jerks
Level 1: Technique
Level 2: Heavy 2

WOD: “Banana Split”
A – 5min x 1 Split Jerk Every 0:30
B – Partner Row: 3000m
*Partners rotate every 250m*

BodyFit 319

Warm Up:
Chili Warm – 3min
8min WAMRAP
25 Double Unders / Practice
6/6 ML Press
10 Plate Touches
10 Air Squats

WOD:
1000m Row
60 Situps
40 Air Squats
20 Pull-ups
Rest 4 Minutes
500m Run
25/25 DB Snatch (50/35)
Rest 4 Minutes
150 DU (3:1)
50 Ball Slams (25/20)

Posted on

May 2, 2019

CrossFit

Warm Up:
Ankle Circuit
3rds
20 Double Unders / Practice
2/2 Knee Hug Lunge Step Vert Flex/Ext
10 Scap Progession
8 Goblet Squats (Build to working weight)

Strength:
15 Minute Clock
4 x 6 Pull-ups
4 x 6/6 Bulgarian Split Squats

WOD:
5 Rounds
10 T2B
20 Goblet Squats (53/35)
40 Double Unders (3:1)

BodyFit 318

Warm Up:
Chili Warm – 3min
8min WAMRAP
25 Double Unders / Practice
10 Squat Prgression
10 Kips / Kipping Practice

WOD:
7 Minute AMRAP
5, 10, 15…
Wallballs
25 Double Unders (3:1)
*Rest 5 Minutes*
7 Minute AMRAP
100m, 200m, 300m…
Run or Row
10 T2B
*Rest 5 Minutes*
60/40 Cal Assault Bike

Posted on

April 12, 2019

Schedule Reminder: Tomorrow morning FREE Community class at 9:30am followed by Yoga flow at 10:30am. Invite friends, family, sig O’s, co-workers, etc and help us show them why Alpha is the best!

Warm Up:
Shoulder DROM & Ankle Circuit
10min WAMRAP
20 Double Unders / Practice
10 True Pushups
10 KBS – (Build)
Bench Press

Strength: Bench Press
Level 1: 3 x 5 (+5lbs)
Level 2: 3 x 5 (Straight) @ 80% of 3/29/2019

Choose Your Own Adventure:
WOD:
10 Minute AMRAP
5 Cals Assault Bike
10 Burpees
15 American KBS (53/35)
20 DU (3:1)

Flex:
4 Sets of Each
8 Double Arm KB Snatch (AHAP)
8 DB Preacher Curls
8 Medball Throw Sit-up

Posted on

April 9, 2019

CrossFit

Warm Up:
Rack Prep
PA Clean Warmup x 2
Then
3rds
3 position Clean (Hip – Hang – Low Hang) – Build
20 Double Unders / Practice

Strength: Low Hang Power Clean
Level 1: Technique
Level 2: 5 x 3 (Build)

WOD: “La Botella”
12 Minute EMOM
3 Position Clean (Hip, Hang, Full)
10 Lateral Hops
*Add weight every 3 minutes*

BodyFit 310

Warm Up:
Ankle Circuit
8min WAMRAP
20 Double Unders / Practice
10 KBS (Build)
10 True Pushups

Partner WOD: “Dos Botellas”
10 Minute Max Cals Assault Bike
8 Minute Max Ball Slams (25/20)
6 Minute Max Russian KBS
4 Minute Max Double Unders
2 Minute Max Hand Release Pushups

Posted on

April 2, 2019

CrossFit

Warm Up:
Ankle Circuit
8min WAMRAP
25 Double Unders / Practice
:30 N2W HS Hold
10 Scap Progression
10/10 MB2T

Strength:
15 Minute Clock Complete the Following:
4 x 8 Pull-ups (Strict)
4 x 8 HSPU (Strict, Nose to Wall)

WOD:
10 Minute Alternating EMOM
Min 1:Max Rep T2B (Unbroken) into Max Rep Double Unders
Min 2: Rest

BodyFit 308

Warm Up:
Ankle Circuit
8min WAMRAP
25 Double Unders / Practice
10 Kips / Kipping Practice
10/10 MB2T
:10 AB Sprint

WOD:
40 – 30 – 20 – 10
Cals Assault Bike
T2B
80 – 60 – 40 – 20
Double Unders (2:1)

Posted on

March 28, 2019

CrossFit

Warm Up:
10min WAMRAP
PA Clean Warmup
:15 BB Front Rack Lunge Hold (R&L)
100m Run
5/5 Knee Hug Walking Lunge

Strength: Barbell Front Rack Lunges
All Levels: 4 x 4/4 (Build)

WOD:
10 – 8 – 6 – 4 – 2
Power Clean (185/135)
100m – 200m – 300m – 400m – 500m
Run

BodyFit 307

Warm Up:
Ankle Circuit
8min WAMRAP
20 Double Unders / Practice
1rd of Cindy

WOD:
25 Minute AMRAP
400m Run
50 Double Unders
3 Rounds of Cindy
*1 Round of Cindy = 5 Pull-ups, 10 Pushups, 15 Air Squats)

Finisher: 50 MB2Toes

Posted on

March 26, 2019

CrossFit

Warm Up:
Overhead Prep
3rds
PA Snatch Warmup (3-4-5)
10 KBS (Build to working weight)
20 Double Unders / Practice

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

WOD: “Obstacle Illusion”
5 Rounds for Time
7 Snatches
14 Russian KBS (AHAP)
21 Double Unders or 200m Run
*Compare to 3.27.18

BodyFit 306

Warm Up:
30 Calorie Row
8min WAMRAP
8/8 ML Press
10 Plate Touches
5/5 Knee Hug Walking Lunge
:20 Nose to Wall HS Hold

WOD:
10 Wall Walk (50/35)
20 Cal Row
15/15 DB Snatch
40 Cal Row
50 DB Walking Lunge
40 Cal Row
15/15 DB Snatch
20 Cal Row
10 Wall Walk

Posted on

March 14, 2019

CrossFit

Warm Up:
Shoulder DROM
8min WAMRAP
10 Banded Pullaparts
10 True Pushups
:15 Iron Man Hold
5 :02 Pause S2OH (Build)

Strength: Bench Press
Level 1: 3 x 5 (+5 lbs)
Level 2: 4 x 4 (Build)

WOD:
16 Min EMOM
Odd: 125m Row
Even: 8 S2OH (135/95)
*Weight should scaled appropriately for challenging, but unbroken sets*

BodyFit 303

Warm Up:
5min Double Under Practice
8min WAMRAP
10 Plate Touches (Build)
5 Strict No Jump Burpees
10 DB Push Press (Build to working weight)
10 Squat Progression

WOD:
Buy-in: 50/30 Cals Assault Bike
21 – 15 – 9
Ball Slam (25/20)
Burpee
21 – 15 – 9
DB Push Press (50/35)
DB Squat
Cash-out: 150 Double Unders (3:1)