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November 29, 2019

Weekend holiday schedule for today and Saturday:
Open Gym – 10AM to 2PM
WOD – 12AM

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
10/m Quadruped Crawl
10 Banded Hollow/Bent Hollow Pull Down
10/side Single Leg Glute Bridge
3 Bear Complex (build)

WOD:
15min AMRAP
5 Power Cleans (155/115)
10 Front Squat
5 Jerks
10 Pullups
Optional Finisher: 3rds 10/10 Standing Teapots 10/10 Partner Russian Twists

FLEX:
4 Rounds
10 Strict Pull-ups
20 Banded Tricep Extensions
8/8 DB Bulgarian Split Squats

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November 25, 2019

The holiday schedule for this week is as follows:
Wednesday Nov. 27th
4:30PM CrossFit (Limit 14) and 5:30PM QuikFit(Limit 14) 
CANCELLED 6:30 PM CrossFit & 6pm Cycle
Thursday Nov. 28th
9am Team WOD (uncapped) and 9am Cycle (Limit 9) 
Friday Nov. 29th
10-2 Open Gym, 12pm CrossFit (Limit 14), 9am Cycle (Limit 9)
Saturday 30th : Regular schedule

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (6:00 time cap)
10/side Mountain Climbers
10 WB Goblet Squat
10/side Side Plank Rotations

WOD:
15min AMRAP
25 Wall Balls
25 Renegade Rows
50 Double Unders (3:1)

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
5 Tempo (33X1) Banded Front Rack Squat
10/side Side Plank Rotations
6 Lateral Tuck Jumps Over the Bar
5 Hang Squat Clean (build)

Strength: Front Squat
Level 1: 3×5 (+5lbs)
Level 2: 8 Min EMOM – 3 reps (build) *From the floor

WOD:
10-1 Squat Clean (135/95)
1-10 B.O.B
*Compare to 3.8.18

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November 21, 2019

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
10 Banded Front Rack Squats
10 Shoulder Scarecrows (change plate/light DB)
:20 Ring Pulse or Iso Hold
5/arm EB 1/2 Kneel Landmine Press

Strength:
15min clock
4×5 St. Landmine Press
4×5 Strict Dips

Partner WOD:
20min AMRAP
20 Hang Power Cleans
20 Front Squats
20 Push Press
*Partners choose weight prior to WOD* (75/55) – (95/65) – (115/85) 1 work; 1 rest, split however

BodyFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
10 Banded Front Rack Squats
10 Shoulder Scarecrows (change plate/light DB)
10 Goblet Press (light KB)
10 Banded Row

Partner WOD:
25min AMRAP
Partner 1:
10 DB Hang Cleans
10 DB Squat
10 DB Push Press
Partner 2:
400m Row
*Partners work simultaneously, switch when both have completed their work*

Barbell
Pendlay Row Heavy 5
Chin Ups 4×8
KB Pull-Through x 4
Superset 4x
a) Bench Dips 4×10
b) Double Bent over DB Row 4×10
Opt Trunk: Acc. 50 Hanging Knee Raise

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October 10, 2019

CrossFit

Warm Up:
500m row, 400m run, 30/21 cals AB or 75 DUs
THEN- EMOM 12 mins:
1) 6-8 Eccentric Isometric Goblet Squats
2) :30-:45 Mt. Climbers
3) 15-20 KB Good Mornings
4) 30m/arm KB OH Carry

Partner WOD: “Double the Fun”
50 S2OH (135/95)
100 Front Squat
200 KBS – Russian (AHAP)
400 Double Unders (3:1)
*Work can be split however*

BodyFit

Warm Up:
500m row, 400m run, 30/21 cals AB or 75 DUs
THEN- EMOM 15 mins:
1) :30-:45 KB Sumo Deadlift Pulse
2) :30-:45 Mt. Climbers
3) 15-20 KB Goodmornings
4) 30m/arm KB OH Carry
5) 10-20 Kip Swing/Kip Practice

WOD:
3rds
25 KBS – Russian (AHAP)
50 Double Unders (3:1)
Rest 4min
5rds
10 Single Arm DB Thruster
10 Pull-ups
Rest 4min
For Time
100 Cal Row

BARBELL

Push Press 4×6 (Build) then MR drop set weight from second set
Alt DB bench 4×20
Superset:
a) 15 Push ups
b) MR side raise
Trunk: Pillar Series :30 on :15 off for 4 Rounds

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September 4, 2019

QuickFit

Warm Up:
3min Get Your Chili Warm
Then
3 rounds of Cindy

WOD:
800m Run/1000m Row/60/40 Cal AB
33 Burpees
800m Run/1000m Row/60/40 Cal AB
33 Air Squats
800m Run/1000m Row/60/40 Cal AB
33 Pullups
*20min cap

CrossFit

Warm Up:
Overhead/Rack Mobility
3rds
10 – 3 point drill
EB PA Snatch Warmup
8 Front Squat (Build)
6 St. No Jump Burpees

Strength: RDL
8 Rep Max

Partner WOD: Tabata x 8
Hang Snatch – 95/65
Front Squat – 115/85
B.O.B
*Alternate rounds, rest 1min between movements
*Score is reps of each movement

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August 26, 2019

Remember we are starting our trial schedule change this week. Other than the changes listed below, all other scheduled classes remain the same. See a coach for more details.
QuickFit will be offered on Mondays, Wednesdays, and Fridays from 5:30AM-6:00AM.
CrossFit will be now be offered on Tuesdays and Thursdays at 6:00AM and there will be no 6:00AM BodyFit on Tuesdays and Thursdays.
Barbell Only will be offered on Tuesdays and Thursdays from 6:30PM-7:30PM in place of CrossFit.
Open Gym will be offered on Sundays from 9:00AM-10:30AM.

QuickFit

Warm Up:
Ankle Circuit
5min WAMRAP:
10 KBS – Build to working weight
10 Elevated Pushups
Double Unders/Practice

WOD:
50-40-30-20-10 – KBS – American
25-20-15-10-5 – Pushups
100-80-60-40-20 – Double Unders (3:1)

CrossFit

Warm Up:
Squat Prep
3rds
:10 Superfriend + 4 FS (Build)
6-6-6- Hip – Hang – Full Squat Clean (Build)
10/10 Lateral Hops

Strength: Front Squat
Level 1: 3 x 5 (+5lbs)
Level 2: 1 Rep every :30 for 6 Minutes
*Heavier than 8.12.2016
**From the Rack

WOD:
9 – 6 – 3
Squat Cleans (165/115)
30 Lateral Hops
*Compare to 10.15.2018

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August 12, 2019

This coming Saturday August 17th will be a Free Community workout at 9:30am, followed by a yoga flow at 10:30 with Tori. If you have anybody interested in Alpha or looking for a new place to find their fitness please bring them this coming Saturday.

Warm Up:
Squat Prep
3rds
:10 Superfriend + 4 Front Squats
:30 Side Pillar (R&L)
3 position Power Clean + 5 Front Squats (Build)

Strength: Front Squat
Level 1: 3 x 5 (+5lbs)
Level 2: 1 Rep Every 0:30 for 8 Minutes
*From the Rack

WOD:
Death By Power Cleans (135/95)
*Compare to 07.18.2018

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July 15, 2019

Warm Up:
Squat Prep
3rds
:10 Superfriend into 4 Front Squats (Build)
5/5 Pillar with arm reach
5 Strict Pullups

Strength: Front Squat
Level 1: 3 x 5 (+5lbs)
Level 2: 8 Minute EMOM, 3 Front Squats
*From the Floor
**Heavier than 7.8.2019

WOD: “Bitter AF”
For Time
50 Cal AB
50 Cal Row
500m Run
*Work may be completed in any order but cannot be broken up

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July 8, 2019

Warm Up:
Squat Prep
3rds
20 Double Unders / Practice
5 Tempo Goblet Squat (:03 down :03 hold)
10 EB Thrusters –> 5 Clusters (Build)

Strength: Front Squat
Level 1: 3 x 5 (+5)
Level 2: 8 Minute EMOM, 3 Reps from the floor
*Use weight from 6.17.2019

WOD: “Light Tower”
Every 2:00 x 5
15 Thrusters (95/65)
30 Double Unders (3:1)
*Compare to 6.18.18*