CrossFit Warm Up:OH Shoulder Prep 3 rds (10:00 cap) 5 Vertical Jumps (as high as possible) 10 T2B Progression 1 From Floor Snatch Complex (Build) Strength: Power Snatch 4 x 5 (Build) *Must be T&G* WOD:18min EMOM Min 1: 2 Hang Snatch + 2 Pw Snatch (Build) Min 2: 4 High Box Jumps (30/24) Min…

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CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (12:00 time cap) 10 Ring FacePulls 10 KB GoodMorning 10 V-ups or Tuck Ups 10 KB Sumo Deadlift Pulses 5/arm Plank KB Drag Through WOD:30min EMOM :30 on :30 off Min 1: Meter Row Min 2: KBS – Russian Min 3: No Press Burpees *Go as hard or easy…

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QuickFit Warm Up: Partner WOD:12 Minute Clock Max Cals AB Max DB Hang Cleans *Partners work simultaneously and rotate every min* CrossFit Warm Up: Strength: Low Hang CleansLevel 1: TechniqueLevel 2: Work to a heavy 3-4 reps for the day WOD: “Done gone”EMOM Even: 5 Cleans (135/95) Odd: Rest *In the remainder of the minute…

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Warm Up:Squat Prep3rds5-10-15 Calorie Row:30 Pillar :10 Superfriend + 4 FS Front Squats Strength: Front SquatLevel 1: 3 x 5 (+5lbs)Level 2: 8 Min EMOM, 2 Reps from the floor*Heavier than 7/15 WOD:10 Minute EMOMEven: 15 Wallballs (20/14)Odd: 15 Cal RowCompare to 11.12.2018

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CrossFit: Warm Up: Overhead / Wrist PrepPA Snatch Warmup x 2—————-3rds20 Double Unders / Practice 5 High Box Jumps 5 Hang Snatch (:02 pause on catch) (Build) Strength: Hang Snatch All Levels: 5 x 5 (Build) WOD: 8min EMOM5 Hang Snatch at 80% 10/10 Lateral Hops BodyFit: 338 Warm Up: Ankle Circuit8min AMRAP 20 Double…

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CrossFit: Warm Up: Ankle Circuit 4min Double Under PracticeSplit Jerk Footwork3rds:45 Plank 10 Ring Rows 5 – :02 Pause Jerks (Build) Strength: JerksAll Levels – 10min EMOM – 1 rep build to heaviest WOD: “That Itch” 3rds20 S2OH (95-135-155)10/10 Renegade Row 40 Double Unders (3:1) BodyFit: 331 Warm Up:Ankle Circuit 8min WAMRAP 20 Double Unders…

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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 DROMOverhead Mobility3 Rounds10 Plate Touches5 Box Jumps (Build)7-5-3 Jerks (Build) Strength:10 Min EMOM2 Jerks from the Rack WOD:12 Min EMOMMinute…

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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 3rdsPA Clean Warmup (Build to…

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Great job on Murph everybody! It was a beautiful day in memory of a great man in the presense of some awesome people, thank you. *For today’s EMOM – don’t be afraid to scale back the intensity if you need a little extra recovery after Murph. I like EMOMs following Murph so each person can…

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CrossFit: Warm Up: Hip / Shoulder Mobility8min WAMRAP:15 N2Wall HS Hold (+:05 each rd)5/5 Knee Hug Walking Lunge 10 Plate Touches (Build)8 EB Thrusters Strength: 15min clock4 x 6 HSPU4 x 6/6 Bulgarian Split Squat WOD: 20min EMOMEven: 10 Thrusters (95/65)Odd: 10 Ball Slams BodyFit: 324 Warm Up: 500m Row – Easy 8min WAMRAP 8/8…

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