Posts Tagged ‘Front Squat’
September 12, 2017
CrossFit: Warmup: Rack  Mobility PA Clean Warmup x 2 Super Friend stretch + 4 FS x 2 3 position Squat Clean x 3 (Build) Strength: Clean Level 1: Technique / Heavy 3 Level 2: 3 x 3 (Build) WOD: “The Camel Complex” 5 x 3min rest 2 Hang Cleans 2 Cleans 2 Front Squat 2…
Read MoreJuly 31, 2017
A couple testers this week! Let’s see if we’re stronger! Warmup: 3rds Wall Stretch :10 Superfriend + 4 FS (Build) 10 Scap Depressions 3 position Hang Clean (Build) Strength: Front Squat Level 1: 3 x 5 (+5) Level 2: 3 RM This is a test – go get a PR! WOD: “Pool Boy” 5 min…
Read MoreJuly 24, 2017
Warm Up: Ankle Mobility/Circuit 3rds 25 Double Unders/Practice :10 Wall Stretch :10 Superfriend + 4 FS (Build) Strength: Front Squat Level 1: 3 x 5 (+5) Level 2: 4 x 3 (Build) *Leave some in the tank, do not miss reps Partner WOD: “May and Walsh” 200 Wall Balls (20/14) A) Wall Balls B) Double…
Read MoreJuly 17, 2017
Thank You to the Alphaholics that came out to the Pirate game on Saturday night. Â It’s always fun to spend time outside of the gym with you all. Â Looking forward to future Alpha events Warmup: Chubbs Sequence 3rds :10 Wall Stretch :10 Superfriend + 4 FS (Build) 6 Strict Pullups Strength: Front Squat Level 1:…
Read MoreJuly 10, 2017
This coming Saturday is the Alpha Pirate Tailgate. Â If you signed up and ordered a shirt and ticket you’ll recieve an email this week with further details. Â We were able to get an additional set of tickets (2) so it you’re interested in joining us please let me know. Â These tickets will be on first…
Read MoreJune 22, 2017
CrossFit: Warmup: 3rds 25 Double Unders/Practice 10 Kips/Kipping Practice 10 Goblet Squat 10 EB Press Strength: Strict Press Level 1: 3 x 5 (+2.5) Level 2:  4 x 4 (Build) WOD: “Miss Fit-ness ” Buy In: 800 m Run 5 Rounds 6 T2B 5 Deadlifts (135/95) 4 Power Cleans 3 Jerks 2 Front Squats Cash Out:…
Read MoreJune 19, 2017
I hope all of the Alpha fathers had a nice holiday yesterday and enjoyed some extra love from friends and family. Speaking of friends and family this coming Saturday Alphaholics Coach DJ and Mouse will be competing at the Legends of Lebo competition in Mount Lebanon. Â Following our 9am team class we will be heading…
Read MoreJune 12, 2017
Thank you to all of the Alphaholics and those who joined us last week and made our Friends & Family week such a huge success! Â Alphaholics you were all awesome and welcoming (as per usual). Â For those of you who dropped in last week we hope to see you soon and to those of you…
Read MoreMay 3, 2017
Warm Up: 3rds 3 :05 HS Hold w/ :03 Eccentric 2/2 Leg Cradle Lunge Step w/ vert flex/ext 5 Push Press (Build) Skill: Split Jerk Footwork Strength: Split Jerk Level 1: Technique (Sets of 3) Level 2: 5 x 1 *Add weight from 4.25.17 WOD: “Horse Trader” 12min AMRAP 5 HSPU 5/5 Weighted Lunge 15…
Read MoreApril 3, 2017
Updates: Â Alpha Open shirts are in the house! Â If you qualified for a sweet ass shirt be sure to see me to claim your prize. April Committed Club will involve the classic CF WOD “Cindy”. Â Details will be given in class but be prepared for some pullups, pushups and squats. Warm Up: Chubbs Sequence Then…
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