QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard2 rounds: 10/10 Walking Lunges 10 Ring Face Pulls 30 Over the Line Quick Steps WOD:15min AMRAP 5 Pul-lups 5/5 KB Walking Lunges (Goblet) 20 Double Unders (3:1) CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (9:00 time cap) 10/10 Walking Lunges 10 Ring Face Pulls 3 Tempo (3311) Goblet Squat 3-5 Barbell…

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CrossFit Warm Up:3rds10 Banded Pullaparts5 Strict No Jump Burpees5/5 Knee Hug Walking Lunge5/5 Dynamic Pushups Strength: Superset4 Rounds6 DB Bench (Build)6 Pull-ups*Bench on slight incline WOD:7 Min AMRAP10 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…

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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 Progression5/5 Pillar w/ arm reach 5/5 Walking Lunge Strength: Barbell Front Rack LungesAll Levels: 4 x 4/4 (Build) Partner WOD: “Dos Pescado”21 Minute AMRAP100m Sandbag Run7…

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CrossFit Warm Up:10min WAMRAPPA Clean Warmup:15 BB Front Rack Lunge Hold (R&L)100m Run5/5 Knee Hug Walking Lunge Strength: Barbell Front Rack LungesAll Levels: 4 x 4/4 (Build) WOD:10 – 8 – 6 – 4 – 2Power Clean (185/135)100m – 200m – 300m – 400m – 500mRun BodyFit 307 Warm Up:Ankle Circuit 8min WAMRAP 20 Double…

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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…

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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…

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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…

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Warm Up: Squat Prep 3rds Knee Hug Lunge Step Horizontal Rotation 8 Ring Rows Strength: Back Squat Level 1: 3 x 5 (+5) Level 2: 5RM – Go get a PR! WOD: “The Hud” For Time 30 Front Rack Lunges (95/65) 30 Rotational Ball Slams 60 Wall Balls (20/14) *10min cap*

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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…

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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…

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