March 27, 2017

Congrats to all of the Alphaholics who completed all 5 WODs for the 2017 CrossFit Open!  FNL was a fun way to bring the gym together and I hope you all enjoyed as much as I did.  It was great seeing people push themselves and hope that you carry that momentum into class moving forward.…

Read More

March 20, 2017

FNL Update:  This week is the last Open workout for 2017 so this Friday night we’d like to celebrate the end with some cheer.  We’ll be hanging out at Alpha post FNL for a few adult soda pops and some snacks!  We hope you can join us, sides dishes/snacks are welcome. Warm Up: 4rds 10…

Read More

March 13, 2017

Warm Up: Squat Prep Then 3rds :10 Superfriend + 4 FS 10 Kips/Kipping Practice Strength: Front Squat Level 1: 3 x 5 (+5) Level 2: 4 x 4 *Add weight from 3.6.17 WOD: “Fran” 21-15-9 Thrusters (95/65) Pullups

Read More

March 6th, 2017

This coming Friday March 10th we will be traveling to Rising Six CrossFit in Plum for Friday Night Lights and CF Open workout 17.3.  We will have a contingent of members leaving Alpha at 5:30pm to travel together if you’re interested.  Also, we will hold the Open workouts on Saturday morning at 10am for anybody…

Read More

February 27, 2017

Congrats to all that completed 17.1 this weekend, it was quite a doozy!  Same plan for this Friday and the upcoming weeks.  Make sure you get your workout in and earn that t-shirt! Warm Up: Squat Prep Then 3rds 10 Scap Depressions :10 Super Friend Stretch + 4 Front Squats (Build) Strength: Front Squat Level…

Read More

February 20, 2017

Don’t forget this coming Friday will be our first Friday Night Lights session for the CrossFit Open.  Please refer to our Facebook group on how we will be handling FNL this year.  If you’re interested in participating please square up with myself or one of the coaches before Friday.  Looking forward to kicking off the…

Read More

February 13, 2017

Warm Up: Squat Prep Then 3rds 10 Kips/Kipping Practice 10 Pillar with arm reach 10 EB Thrusters 6 Goblet Squat (Heavy) Strength: Front Squat Level 1: 3 x 5 (+5) Level 2: Heavy 4 then 1 @ 80% for Max Reps WOD: “Jackie” 1000m Row 50 EB Thrusters 30 Pullups

Read More

February 6, 2017

Thank you to all of the members that came to the joint workout with Rising Six on Friday evening.  The energy and camaraderie in the gym was great, I hope you all had a good time.  We’re looking to do this in March but we’ll go to Rising Six instead. Warm Up: Squat Prep Then…

Read More

December 21, 2016

Warm Up: 3rds Spiderman with rotation PA Clean Warmup 3 Athletic Burpees Tester: Clean – 1RM – Go get a PR! WOD: “Stocking Stuffer” 10,9,8…3,2,1 Front Squat (135/95) 1,2,3…8,9,10 Burpee *10min cap

Read More