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March 21, 2019

Schedule reminder: NO 4:30pm class tomorrow eveing. FNL begins at 5pm and then we’ll be hanging out at the gym afterwards to celebrate the 2019 Alpha Open. We’ll have drinks, bring a side and we’ll be handing out tshirts at that time. Hope to see eveyone there!

CrossFit

Warm Up:
Shoulder DROM
8min WAMRAP
10 Banded Pullaparts
:50 Plank with pushup
5 Bench Press (Build)

Strength: Bench Press
Level 1: 3 x 5 (+5 lbs)
Level 2: 5 x 3 (Build)

WOD:
20 Minute Clock
10/10 Get-up Sit-ups
8/8 Hammer Curls
1 Minute Assault Bike for Calories
*Work to complete a few rounds – Treat it like active recovery*

BodyFit 305

Warm Up:
8min WAMRAP
10 Cals AB
10 Plate Touches
5 Burpee Walkups

Trunk:
3rds
10/10 Partner Russian Twists
10 Straight Leg Lifts
10/10 Standing Teapots

WOD:
Total Work
1:00 – 1:00 – Cal AB
:45 – :45 – Ball Slams
:30 – :30 – Burpees
*Perform 5 rds of each movement before moving on*
**Compare to 3.8.18 – BodyFit 202**

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September 14, 2018

Alpha Alert: Tomorrow (Saturday September 15th) Alpha Athletics will have a team in a local charity softball tournament and our 1st game will be 10am.  If you would like to see amazing displays of athleticism in support of a good cause I’d suggest you make your way to Blawnox Community Park Saturday morning and take in th spectacle.  See myself of Double J with any questions.

Warm Up:
8min WAMRAP
10 Banded Pullaparts
10 True Pushups
10/10 MB2T
:10 AB Sprint

Strength: Bench Press
Level 1: 3 x 5 (+5)
Level 2: 3 x 5 (Straight)
*90% of 3RM*

Choose Your Own Adventure:

WOD:
100 Cals AB
*1:00 on / 1:00 off*

Flex Sesh:
4rds – Circuit style
8/8 Hammer Curls
16 Straight Arm Pushdowns
8 Evil Wheels

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October 6, 2017

CrossFit:

Warmup:
3rds
1:00 Deadbug
8 Strict Pulls
10 BB Good Morings (Build)
3 Athletic Burpees

Strength:
Deadlift
Level 1: 1 x 5 (+10)
Level 2: 3 x 2 @ 100% +

WOD:
Choose your own Adventure

A)”Quick Fix”
2 Rounds
30 Cal Row
20 Cal AD
10 Burpees

B) Flex Sesh
4 Rounds
8 Hex Press
12 Hammer Curls
12 Flutter Kicks

BodyFit: 146

Warm Up:
DROM Hips & Shoulders

Trunk:
3rds
:30 Side Pillar (R/L)
15 Straight Leg Lifts

WOD:
Run 400m
50 Pullups
Run 400m
50 Box Jumps
Run 400m
50 DB Snatches
Run 400m
50 Pushups

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September 15, 2017

Please join Alpha and our friends at Power Athlete HQ in support Wades Army for Join the Fight Friday.  Every Friday from now until November wear your Wades Army uniform and show your support for the fight against Neuroblastoma a devastating form of pediatric cancer.  If you don’t have a uniform go to our IG account and follow the instructions on how to get one.  Cancer sucks so let’s get together and kick it in nuts!

Warm Up:
3rds
1:00 Deadbug
10 BB Good Mornings (Build)
10 Bent Over Rows
5 Deadlifts

Strength:
Deadlift
Level 1: 1 x 5 (Build)
Level 2: 4 x 4 @ 95%
*Use weight from 8.25.17*

Choose Your Own Adventure:

WOD:
1min on : 1min off
100 Cals Bike

Flex Sesh:
Circuit x 4
8/8 Hammer Curls
16 Straight Arm Pulldowns
8 Evil Wheels

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February 3, 2017

Tonight we welcome Rising Six CF to Alpha.  They are set to arrive about 6:30pm and we’ll go until the WODs are finished.  You do not have to participate to attend but WODs will accommodate all levels.  Hope to see you there this evening!

CrossFit:

Warm Up:
Carefully

Strength:
Deadlift
Level 1: 1 x 5 (+10)
Level 2: 3 x 2 @ 92.5%

Flex Sesh:
4 Rounds
8/8 Hammer Curls
Max Rep Straight Arm Banded Pushdowns

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January 13, 2017

Today will be DP’s last day here at Alpha Athletics before he moves back to Detroit (he’s not leaving us forever).  If you can’t make tonight’s Happy Hour at Zone 28 in Harmarville try and stop down and see him before he goes.  Otherwise come down to Zone 28 and buy him a Fireball shot (he says they’re his favorite:)

Warm Up:
Deadbugs 4 x :45/:45
Then
3rds
8 BB RDL
8 BB Bent Over Row
*Build across 3 sets

Strength:
Deadlift
Level 1: 1 x 5 (+10)
Level 2: 3 x 4 @ 85%

Option A: Flex Sesh
4rds
8/8 Hammer Curls
12 Plate Raises

Option B:
For Time
200 Double Unders
*Every break 3 Power Cleans (135/95)