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June 17, 2019

A HUGE Thank You to all the Alphaholics who made our 2nd Annual Weights for Wayne event a huge success. DJ and JC organized a killer event and knocked it out of the park again. Thank you to the volunteers who make event day smooth AF (that’s what the kids say). Another example of how awesome the Alpha community is, Thank You!

Warm Up:
Squat Prep
3rds
20 Double Unders / Practice
5/5 Pillar with arm reach
5 Tempo Goblet Squat (:03 down :02 hold)
Complex – 3 position Clean + 1 FS (Build)

Strength: Front Squat
Level 1: 3 x 5 (+5)
Level 2: 5 x 5 (Build)
*Bar comes from the floor*
**Heavier than last week**

WOD: “The Cha Cha”
10,9,8…3,2,1 Cluster (115/85)
20 Double Unders (Lateral Hops)

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June 10, 2019

News and Notes: ALL cubbies must be cleaned out by weeks end for our Weights for Wayne event this coming Saturday. Please remove ALL items before Friday when we prepare the gym for the event.
Schedule Update: Gym will be closed Friday evening and all day Saturday for event prep and WFW. Friday we will hold 6am and Noon classes, NO evening classes. Thank you for your understanding.

Warm Up:
Squat Prep
3rds
5 Tempo Goblet Squats (:03 down :05 hold)
5 Hang Cleans (Build)
3 x 1 Power Cleans + 1 Front Squat

Strength: Front Squat
Level 1: 3 x 5 (+5)
Level 2: 5 x 5 (Build)
*Sets are every 2min and from the floor*

WOD: “Good Fat”
For Time
30-20-10 – Wall Balls (20/14)
15-10-5 – Power Clean (135/95)

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April 8, 2019

Let your friends, family, co-workers, etc that this coming Saturday our 9:30 class is FREE to all and will be followed by Yoga flow at 10:30. Help us show others why Alpha is the best!

Warm Up:
Squat Prep
3rds
10 Scap Progression
:10 Superfriend into 4 FS
:10 Hollow Hold
Back Squats

Strength: Back Squat
Level 1: 3 x 5 (+5lbs)
Level 2: Find a Heavy 5 then Max Rep @ 80%

WOD: “La Muerte”
10, 9, 8, 7…
Front Squat (135/95)
T2B
*Compare to 4/16/2018*

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March 25, 2019

A big Thank You to all the Alphaholics who participated in the 2019 Alpha Open. The last 5 weeks have been fun and brought us together even closer in our disdain for unknown workouts each week. Also, Thank You to all who brought a dish this past Friday to our Open ending celebration, there was a lot of great food and even better company. You all rock!

Warm Up:
Squat Prep
3rds
5/5 Pillar with arm reach
5 :02 Pause Goblet Squat (Build)
5 Squat Clean + 1 FS (Build to heavy)

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

Partner WOD:
10 Rounds for Time
10 Sandbag to Shoulder
Max Cals Assault Bike
*Alternate Rounds, Both Work Simultaneously*

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March 18, 2019

This coming Friday we will be celebrating the end of the 2019 Alpha Open following FNL. With this in mind there will be NO evening classes just FNL beginning at 5pm. Alpha will supply drinks and a side dish or two and we encourage you to bring a side as well. There will be a sign up sheet on the cubbies this week to ensure we don’t all bring Buffalo Chicken dip:) We will also be handing out the Open tshirts at this time as well. So come hit the last WOD of the 2019 Open and stick around and hang out with your fellow Alphaholics.

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

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

WOD: “Stanky Legs”
For Time
100 Wallballs
*Top of every minute 7 box jumps*

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March 11, 2019

Warm Up:
Squat Prep
3rds
2/2 Knee Hug Lunge Step Vert Flex/Ext
8 Strict Chin Ups
6 :03 Pause Goblet Squats (Build)

Strength: Front Squat
Level 1: 3 x 5 (+5 lbs)
Level 2: 4 x 4 (Build)

Partner WOD:
10 Rounds
10 Sandbag Zercher Squats
20 Mountain Climbers (1,2,3,4)
Max Double Unders/Single Unders in Remaining Time
*Partners alternate rounds
*10 Minute Time Cap

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March 4, 2019

This Saturaday our 9:30am class will be open to the community. If you have any friends, family, co-workers, etc who would love Alpha bring them this Saturday and let us show them why Alpha is the best! The Free Community class will be followed by a 30min Flow (aka yoga/mobility) session with our in house yogi Tori “Wheels” Brown. Tell your friends they will get a kick ass workout, a thorough cool down and possibily some funny jokes (possibily).

Warm Up:
Squat Prep
3rds
10 Scap Progression
:10 Superfriend into 4 EB Thrusters
5/5 Pillar with arm reach
5 Front Squat (Build)

Strength: Front Squat
Level 1: 3 x 5 (+5lbs)
Level 2: 5 x 5 (Build)
*Pause 0:01 at bottom*

WOD: “Jackie”
1000m Row
50 EB Thrusters
30 Pull-ups
*Compare to 2.14.2018*

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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