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January 10, 2019

CrossFit:

Warm Up:
Squat Prep
3rds
5/5 Reverse Lunge to High Knee
10 Kips / Kipping Practice
:30 Goblet Squat Hold (Build)

Strength: Weighted Step Up
All Levels: 3 x 8/8

WOD: “Jim from Accounting”
8min AMRAP
2,4,6,8…
Front Squat (135/95)
T2B

BodyFit: 285

Warm Up:
4rds of “Cindy”
Then
Accumulate 30 T2B or 60 Knee Raises

“The Chief”
3 min AMRAP x 5
3 Cleans (135)
6 Push-ups
9 Squats
Rest 1 minute
*Cleans can be barbell or DB based on experience*

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January 2, 2019

Happy New Year Alpha family! The holidays are over and it’s time to get to work on making 2019 great. Excited to be a part of process. Let’s do this!

Warm Up:
3rds
PA Clean Warmup (Build)
:10 Superfriend + 4 Front Squat
Split Jerk Footwork
Then
3 position clean + 3 Jerks (Build)

Strength: Clean and Jerk
All Levels: Sets of 3
*Focus is improved technique*

WOD: 10min EMOM or failure
3 Power Clean (155/115)
3 Front Squat
3 Jerk
*Goal is 10rds or until you hit failure*

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December 27, 2018

Don’t forget this coming Saturday is the Annual Alpha Holiday Party at Pub 333 in Oakmont. We hope you all are able to make it as we would love the opportunity to spend some time outside of the gym and celebrate 2018. Also, make sure to vote for your the Alpha Awards (ballots are on the cubbies in the back) as the awards will be presented at the party. Hope to see you there!


CrossFit:

Warm Up:
Squat Prep
3rds
PA Clean Warmup (Build)
5 :03 Goblet Squat Holds (Build)
3 x 3 positon Clean (Build) (Hip-Hang-Floor)

Partner WOD: “Nickle and Dime”
Tabata Intervals x 8
Deadlift (185/135)
Power Clean (155/115)
Front Squat (135/95)
S2OH (95/65)
1min rest between movements

BodyFit: 282

Warm Up:
500m Row
3rds
25 Double Unders/Practice
10 Kips/Kipping Practice
10 Ring Rows

WOD:
For Time
25-20-15-10-5 – Box Jumps (24/20)
10-10-10-10-10 – T2B
Row 500m
50-40-30-20-10 – Double Unders (3:1)
10-10-10-10-10 – Renegade Rows (R+L=1)
*Compare to BF 176 12.17.18*

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November 26, 2018

I hope everyone had a nice holiday weekend.  Let’s stay on track these last few weeks and not let the holiday’s get the best of us.

Warmup:
Squat Prep
3rds
10 Kips / Kipping Practice
5 :03 Pause Goblet Squats (Build)
Overhead Mobility
8-10 OHS (Build – Light)

Strength: Overhead Squat
All Levels – 5 x 5 (Build)

WOD:
“Sassy Frass”
15-10-5
Front Squat (155/115)
Pullup

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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