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October 15, 2018

This Saturday 9:30am FREE Community WOD.  If you have a friend, co-worker, family member, whomever that you think would love Alpha bring them to class this coming Saturday at 9:30am and show them why!

Warm Up:
Squat Prep
3rds
10 Banded Pulls
5 :05 Pause Goblet Sqauts
2 Squat Cleans + 3 Front Squats (Build to working weight)

Strength: Front Squat
Level 1: 3RM
Level 2: 1RM
*Compare to 5.21.18*

WOD:
9-6-3 – Squat Clean (165/115)
30 Lateral Hops
*Compare to 10.18.17*

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October 8, 2018

Schedule Notice: There will be NO 12pm class on Thursday October 11th.  Sorry for the inconvenience.

Warm Up:
Squat Prep
3rds
2/2 Knee Hug Lunge Step Vert Flex/Ext
5 :05 Goblet Squats (Build)
10 KBS – American
5 Front Squat (Build)

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

WOD: “Cool G”
10rds
10 KBS – American (72/53)
5/5 Walking Lunges

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October 1, 2018

Alpha Happy Hour this coming Friday at ???.  Come out enjoy your fellow Alpha members outside of the gym and meet our new members and welcome them to the family.  Festivities begin when you get there, I’ll be down following evening classes.  Hope to see you there!

Warm Up:
Squat Prep
5 Strict Pullups
:10 Superfriend + 4 Thrusters (Build)
3 position Squat Clean

Strength: Front Squat
Level 1: 3 x 5 (+5)
Level 2: 4 x 3 @ 80% – Rest :90
*Use weight from 9.24*

WOD: 10min EMOM
5 Clusters (95/65)

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September 24, 2018

Warm Up:
Squat Prep
2/2 Leg Cradle Lunge Step Vert Flex/Ext
10/10 Partner Russian Twists
5 Front Squat (Build)

Strength: Front Squat
Level 1: 3 x 5 (+5)
Level 2: Heavy 3 then MR @ 80%

WOD: “The Caboose”
10-8-6-4-2 – Overhead Front/Back Lunges
20-16-12-8-4 – Rotational Ball Slams

Cool Down: Hamstring & Lumbar Stretch

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September 17, 2018

A big Thank You to all who participated on the Alpha softball team this past weekend.  We had a great time in support of a good cause.  As a result of our success this weekend we’ve decided on sponsoring a full time Alpha team and moving forward will not have evening classes on Thursdays so we can practice.

Warm Up:
Squat Prep
PA Clean Warmup x 2
:10 Superfriend + 4 FS x 2
Then
3 Squat Cleans + 3 No Jump Burpees x 2-3

Strength: Front Squat
Level 1: 3 x 5 (+5)
Level 2: 3 x 4 (Straight)
*Same weight from 9.10.18*

WOD: “Armour”
Min 1: 5 Power Cleans (155/115) – MR Burpees
Min 2: Rest
*Continue until you reach 50 total burpees*

Cool Down: 5min

P.S. Above is joke.  A little test to see who reads the whole post:)

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September 10, 2018

A big Alpha shoutout to Nikki aka Picklezz and Sean aka Dr. Irish for tying the knot this past Saturday.  It was a beautiful, unique evening spent with a handful of Alphaholics in celebration of their love.  As Alpha’s longest members we were happy to share the evening with you both.

Warm Up:
Squat Prep
3rds
:20 Goblet Squat Hold (Build)
8 Ring Rows
4 Box Jumps (AHighAP
3-position Clean + 4 Front Squat

Strength: Front Squat
Level 1: 3 x 5 (+5)
Level 2: Heavy 5 then 1 MR @ 80%

WOD: 10min EMOM
3 Hang Cleans (135/95)
2 Power Cleans
1 Squat Clean

Cooldown: 5min

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August 30, 2018

CrossFit: 

Warm Up:
Ankle Circuit
5min Double Under Practice
Squat Prep
3 x :10 Superfriend + 4 FS (Build)
3 x :15 Hollow Hold
3 x :15 Superman Hold

Partner WOD: “A man and his dog”
20min Clock
0-5min – AMRAP Double Unders / Lateral Hops
5min-10min – AMRAP Front Squat (135/95)
10min-15min – AMRAP MB2T (R+L=1)
15min-20min – Max Cals AB
*Score each round individually*
*Work may be split up however pair decides*

BodyFit: 250

Warm Up:
Get Your Chili Warm
Shoulder Prep
3rds
10 KBS – American (Build to working weight)
:40 Plank with pushup

WOD:
30min – :30 on / :30 off
KBS – American (53/35)
HRPU
Cals AB

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July 26, 2018

CrossFit and BodyFit: 240

Warm Up:
Squat Prep
3rds
:25 HS Hold / 5 :05 HS Hold :03 Eccetric
5/5 Pillar with arm reach
10 Kips /Kipping Practice
10 Front Squat (Build to working weight)
100m Jog

Hero WOD:
“Bulger”
10rds
150m Run
7 C2B Pullups
7 Front Squat (135/95)
7 HSPU
*BodyFit can use BB for FS or 53/35 KB Goblet Squat*

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July 19, 2018

CrossFit: 

Warm Up:
3rds
25 Double Unders or Singles
2/2 Knee Hug Lunge Step Vert Flex/Ext
10 Bent Over BB Row (Underhand grip)
:10 Superfriend Stretch + 4 Thrusters

Strength:
4 x 8/8 Weighted Lunges
Fastest 50m Keg Carry (3-4 reps)
*On a 15min running clock*

WOD:
“Rock Salt”
3rds
25 S2OH (115/75)
25 Front Squat
*50 Double Unders (3:1) between movements*
*Start and finish on the barbell

BodyFit: 238

Warm Up:
Squat Prep
3rds
10 Plate Touches (Build)
10/10 Getup Situp
100m Jog

WOD:
30min EMOM
Min 1: 12 Wall Balls (20/14)
Min 2: 12 Slam Balls
Min 3: 100m Sprint

 

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July 9, 2018

This Friday Happy Hour at Leaning Cask in Springdale.  They’re a micro brewery, dog friendly, and supported our Weights for Wayne Event – seems like a match made in heaven.  I’ll be there by 7pm but feel free to start earlier.  They’re will be a food truck on hand for goodies.

Warm Up:
Squat Prep
3rds
25 Double Unders or Singles
5/5 Pillar w/ arm reach
8 OH Press (Build)
5 Back Squat (Build)

Strength: Back Squat
Level 1: 3 x 5 (+5)
Level 2: 4 x 6 (Build)
*Heavier than 7.2.*

WOD:
“Repeat”
Total Work
25 S2OH (115/75)
50 Front Squat
100 KBS – Russian (AHAP)
200 Double Unders
*Compare to 6.10.17*