Posts Tagged ‘Hammer Curls’
March 31, 2020
Join us tonight at 7PM for virtual mobility with Kira (@kirasteele_dpt @physio_412) Click the HERE to view the whiteboard for today’s workout. Warm Up: Shoulder DROM Ankle Mobility Pillar Series Strength: 15 Min Clock 5×8 Pull-ups or Door Handle Rows 5×8 Chair Dips WOD: “Annie” 50-40-30-20-10 Double Unders (Jumping Jacks 2:1) Sit Ups Finisher: 4×15/15…
Read MoreMarch 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…
Read MoreSeptember 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…
Read MoreJuly 6, 2018
Warm Up: 3rds 1:00 Deadbug 10 BB Good Mornings (Build) 5 :03 Pause Austrailan Pullups 5 Deadlifts (Build) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 3 x 3 @ 90% of 3RM Choose Your Own Adventure WOD: 400-300-200-100m Run 8/8 Landmine Press 8 T2B Flex Sesh: 4x for completion 12 DB Pullovers…
Read MoreOctober 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…
Read MoreSeptember 15, 2017
Please join Alpha and our friends at Power Athlete HQ in support Wades Army for Join the Fight Friday. Â 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. Â If you don’t have a uniform go to our IG…
Read MoreFebruary 3, 2017
Tonight we welcome Rising Six CF to Alpha. Â They are set to arrive about 6:30pm and we’ll go until the WODs are finished. Â You do not have to participate to attend but WODs will accommodate all levels. Â Hope to see you there this evening! CrossFit: Warm Up: Carefully Strength: Deadlift Level 1: 1 x 5…
Read MoreJanuary 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). Â If you can’t make tonight’s Happy Hour at Zone 28 in Harmarville try and stop down and see him before he goes. Â Otherwise come down to Zone 28 and buy him a Fireball shot…
Read MoreNovember 18, 2016
Warm Up: Deadbugs 4 x :40/:40 4rds 8 DB RDL (Heavy) 5 Partner Assisted Pullup Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 3 x 3 @ 90% of 3RM Flex Sesh: 4rds 8/8 Hammer Curls 12 Evil Wheels
Read More