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August 1, 2019

CrossFit

Warm Up:
3rds
10 Banded Pullaparts
5 Strict No Jump Burpees
5/5 Knee Hug Walking Lunge
5/5 Dynamic Pushups

Strength: Superset
4 Rounds
6 DB Bench (Build)
6 Pull-ups
*Bench on slight incline

WOD:
7 Min AMRAP
10 Front Rack Lunges (95/65)
5 Burpee Over Bar
*Compare to 8.1.2019

Bodyfit 341

Warm Up:
Ankle Circuit
5min Double Under Practice
Then
Burpee Ladder every :30 for 4min

WOD: “The Ghost”
6 Rounds
Min 1: Row
Min 2: Burpees
Min 3: Double Unders
*Rest 1 minute between rounds

Posted on

April 11, 2019

Schedule Reminder: FREE Community Class at 9:30am Saturday morning followed by Yoga flow at 10:30. Tell everybody you know.

CrossFit

Warm Up:
3rds
:15 BB Front Rack Lunge Hold (R&L)
10 Kip Progression
5/5 Pillar w/ arm reach
5/5 Walking Lunge

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

Partner WOD: “Dos Pescado”
21 Minute AMRAP
100m Sandbag Run
7 Pull-ups
14 Walking Lunges
*Alternate Rounds*

BodyFit 311

Warm Up:
500m Row – Easy
8min WAMRAP
2/2 Knee Hug Lunge Step Vert Flex/Ext
5 Strict No Jump Burpees
10 Squat Progression
10 Kip Progression

WOD: “El Pescado”
1000m Row
80 Walking Lunges
750m Row
60 Wallballs (20/14)
500m Row
40 Pull-ups
250m Row
20 Burpees

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

February 18, 2019

The 2019 CrossFit Open starts this Thursday night at 8PM and Alpha’s Friday Night Lights starts this Friday at 5:30PM. Friday Night Lights will continue through March 22. The Open consists of 5 workouts, which are announced individually every Thursday for 5 weeks starting on 2/21. Each week’s Open workout will be Alpha’s WOD all day on Friday and is completely scaleable for all levels. It will give everyone a chance to participate. Sign up next to the whiteboard and feel free to ask a coach about it if you need more information!
https://games.crossfit.com

Warm Up:
Squat Prep
3rds
:10 Superfriend into 4 FS
:45 Plank
5/5 Knee Hug Step Lunge

Strength: Front Squat
Level 1: 3 x 5
Level 2: 5 x 5 (Build)
*Tempo 0:03 down, 0:02 hold*

WOD:
4 Rounds for Time
10/10 Barbell Front Rack Lunges (95/65)
10/10 Mountain Climbers

Posted on

November 15, 2018

CrossFit:

Warm Up:
3rds
10 Scap Progression
5/5 Reverse Lunge to High Knee
3 position Pw. Snatch *3reps  at each position*
:30 Side Pillar (R&L)

Strength: 15min clock
4 x 6 Strict Pullups
4 x 6/6 Weighted Stepups (Build)

WOD: “Darkness”
15min AMRAP
10 Pw. Snatch (75/55)
10 Pullups
5/5 Fr. Rack Lunges
10 Push Press
*Compare to 11.14.17*

BodyFit: 272

Warm Up:
Hip Mobility
3rds
5/5 ML Press
10 Kips / Kipping Practice
5/5 Knee Hug Walking Lunge
5 Box Jumps (AHighAP)

WOD:
Pullups – 10 – 1
Box Jumps – 20 – 2
100 Mountain Climbers (1,2,3,4)
DB Snatch – 1/1 – 10/10
Walking Lunge – 1/1 – 10/10

 

 

Posted on

November 5, 2018

Don’t forget this coming Saturday we will be hosting our annual Wades Army workout at 9am. (Note: there will be NO other classes this day). Families and friends are welcome.  If you have donated and received your shirt please wear it, if not we’ll be collecting a $20 donation at the door for the Alpha Athletics donation to Wades Army in support of neuroblastoma.  If you have any questions please see one of the coaches.

Warm Up:
Squat Prep
3rds
20 Double Unders / Practice
2/2 Knee Hug Lunge Step Horizontal Rotation
6 Strict Pullups
5 Back Squat (Build)

Strength: Back Squat
Level 1: 3 x 5 (+5)
Level 2: 4 x 3 @ 90% (Straight)
*weight from 10.22.18*

WOD: “Sleepover”
30-20-10
Front Rack Lunges (95/65)
60-40-20
Double Unders (Lateral Hops)

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March 19, 2018

Last week of the CrossFit / Alpha Open!  It’s been a fun few weeks let’s make week 5 the best.  Following FNL for 18.5 we will be hanging out at the gym enjoying some food and adult soda pops and also handing out tshirts to those you who completed all 5 Open workouts!  Feel free to bring a side dish, snack or dip Alpha will supply drinks and good times!

**Schedule Note – Alpha will be CLOSED Saturday March 24th for a clinic from Dr. Travis Jewitt.  There will be NO classes but we will post an at home WOD for those interested**

Warm Up:
Squat Prep
3rds
2/2 Knee Lunge Step w/ Vert Flex/Ext
10 Star Shrugs (Build to heavy)
5 :03 Pause Squats (Build)
Rack Mobilty

Strength:
Front Squat
Level 1: 3 x 5 (+5)
Level 2: 5 x 3 (Build)

WOD:
“Thankful”
5rds
10 Hang Cleans (135/95)
5/5 Front Rack Lunges
*Compare to 5.31.16*

Posted on

November 14, 2017

We’re Back!!

CrossFit:
Warm Up:
3rds
PA Snatch Warmup
2/2 Knee Hug Lunge Step Vert Flex/Ext
10 EB Strict Press
Strength:
Low Hang Snatch
Level 1: Technique
Level 2: Heavy 3
WOD:
“Darkness”
15min AMRAP
10 Pw. Snatch (75/55)
10 Pullups
5/5 Fr. Rack Lunges
10 Push Press

BodyFit: 162
Warm Up:
Get Your Chili Warm
4rds of “Cindy”
WOD:
10min AMRAP
250m Row
20 KBS – Russian
10 Ball Slams
Rest 5min
10min AMRAP
10 Burpees
15 Cals AB
20 Wall Balls

Posted on

March 1, 2017

Spring is almost here!  Beginning in March Commitment Club is going to change slightly.  In place of attendance being the metric we measure this month the metric will change to a movement (or more precisely a skill).  March’s CC will be based on Double Unders!  Each member will be placed into one of two groups: those who have the skill and those trying to acquire it.  Based on that you will be required to complete a designated number for the month.  Details will be given in class and questions will be answered then.  The coaches and myself are hoping this helps more members master double unders (you will thank us when you get them:) Good luck!

Warm Up:
4rds
:45 Deadbug
1/1 Knee Hug Lunge Step Vertical Flex/Ext
10 Kips/Kipping Practice
10 EB Press/EB BTN Press

Partner WOD:
“Marty and Doc”
For Time
4rds
10 Deadlifts (185/135)
20 KBS – Russian (AHAP)
4rds
10 S2OH (135/85)
10 Pullups
8rds
10 Front Rack Lunges (95/65)
20 Double Unders
4rds
10 S2OH (135/85)
10 Pullups
4rds
10 Deadlifts (185/135)
20 KBS – Russian (AHAP)