Posts Tagged ‘Goblet Squat’
January 18, 2018
Don’t forget tomorrow Friday January 19th Alpha Happy Hour at Walnut Grill in the Waterworks. Festivities begin around 7pm hopefully you can make it and spend some time outside of the gym with your fellow Alpha members. CrossFit: Warm Up: 3rds 10 Scap Depressions 10 Banded Pullaparts 10 True Pushups 10/10 Strict Mountain Climbers 10…
Read MoreJanuary 2, 2018
I hope everybody enjoyed the holidays but now it’s time to get back to work. Time to focus and take steps towards our 2018 goals. Thank You to everybody who joined us last Friday for the Alpha Holiday Party at Pub 333. It’s always fun to spend time outside of the gym with your fellow…
Read MoreNovember 21, 2017
CrossFit:Â Warm Up: PA Clean Warmup x 2 Wrist/Rack Mobility 10/10 KB Snatch Then 3 positon clean x 3 (Build) Strength: Low Hang Clean Level 1: Technique Level 2: Heavy 3 WOD: Death By KBS – American (AHAP) *Min 1 – 2 reps, Min 2 – 4 reps, Min 3 – 6reps… *15min cap BodyFit:…
Read MoreThank you to all of the Alphaholics who came to Friendsgiving this past weekend. We’re thankful for each and every one of you and it’s nice to get to spend some time outside of the gym with you all. Holiday Week Schedule: Thursday (Thanksgiving) 9am Team WOD – Uncapped class, no signup necessary Friday: 12pm…
Read MoreAugust 15, 2017
CrossFit: Warm Up: 500m Row – Warmup pace Then 3rds PA Snatch Warmup 4 Broad Jumps Strength: Push Press Level 1: 3 x 5 (+5) Level 2: Heavy 5 then 1 @ 80% for MR *Heavy 5 should be similar to Strict Press from last week* Partner WOD: “Ronald Miller and Cindy Mancini” Buy In:…
Read MoreJune 5, 2017
Today is the kickoff of Alpha Athletics Friends and Family week! Â Our entire schedule is open to prospective members to come in and give Alpha a test drive. Â We encourage you to stop in, check us out and see how we can help you on your fitness journey. Warm Up: Chubbs Sequence 3rds 10 Scap…
Read MoreMay 8, 2017
ICYMI: There is a last minute opening in the upcoming Oly sessions with Mike Cerbus. Â If you’re interested in getting better at the Oly lifts this is the class for you. Â Let me know if you have any questions or interest in signing up. Warm Up: Chubbs Sequence 4rds :20 Goblet Squat Hold 5 Strict…
Read MoreApril 24, 2017
Warm Up: Chubbs Sequence 3rds :30 Goblet Squat Hold 5 Strict Pullups 5 Back Squat (Build) Strength: Back Squat Level 1: 3 x 5 (+5) Level 2: 5 x 3 (Straight) *Use heaviest set from 4.17.17 WOD: “Agnes” 7min AMRAP 2,4,6,8….. Goblet Squat (72/53) Pullups
Read MoreJanuary 26, 2017
CrossFit: Warm Up: Get Your Chili Warm Squat Prep Partner WOD: “Wine and Cheese” 40 Rounds 100 m Row 5 Goblet Squats (53/35) 10 KBS – Russian *Teammates alternate rounds BodyFit 0076 Warm Up: Get Your Chili Warm Squat Prep Partner WOD: “Wine and Cheese” 40 Rounds 100 m Row 5 Goblet Squats (53/35) 10…
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