Posts Tagged ‘Front Squat’
March 27, 2017
Congrats to all of the Alphaholics who completed all 5 WODs for the 2017 CrossFit Open! Â FNL was a fun way to bring the gym together and I hope you all enjoyed as much as I did. Â It was great seeing people push themselves and hope that you carry that momentum into class moving forward.…
Read MoreMarch 20, 2017
FNL Update: Â This week is the last Open workout for 2017 so this Friday night we’d like to celebrate the end with some cheer. Â We’ll be hanging out at Alpha post FNL for a few adult soda pops and some snacks! Â We hope you can join us, sides dishes/snacks are welcome. Warm Up: 4rds 10…
Read MoreMarch 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 MoreMarch 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. Â We will have a contingent of members leaving Alpha at 5:30pm to travel together if you’re interested. Â Also, we will hold the Open workouts on Saturday morning at 10am for anybody…
Read MoreFebruary 27, 2017
Congrats to all that completed 17.1 this weekend, it was quite a doozy! Â Same plan for this Friday and the upcoming weeks. Â 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 MoreFebruary 20, 2017
Don’t forget this coming Friday will be our first Friday Night Lights session for the CrossFit Open. Â Please refer to our Facebook group on how we will be handling FNL this year. Â If you’re interested in participating please square up with myself or one of the coaches before Friday. Â Looking forward to kicking off the…
Read MoreFebruary 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 MoreFebruary 6, 2017
Thank you to all of the members that came to the joint workout with Rising Six on Friday evening. Â The energy and camaraderie in the gym was great, I hope you all had a good time. Â We’re looking to do this in March but we’ll go to Rising Six instead. Warm Up: Squat Prep Then…
Read MoreDecember 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 MoreJanuary 13, 2014
Strength: Front Squat 3RM MetCon: 21-15-9 Front Squat (95/65) T2B
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