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August 30, 2019

QuickFit

Warmup:
400m Run
2rds
5 Strict No Jump Burpees
10 KBS – American

WOD:
15min clock
3rds
400m Run
10 Devils Press ( 45/30)
Remaining Time: Max MB2T

CrossFit

Warm Up:
3rds
10 Banded Pullaparts
10 Dynamic Pushups
5 High Box Jumps
5 Hang Cleans + 5 Jerks (Build)

Strength: DB Bench
All Levels: 4 x 4 (Straight)
*Weight from 8.16.2019
**Slight incline

Choose Your Own Adventure

WOD:
10 – 9 – 8 – 7… 1
Hang Clean (115/85)
Jerk
1 – 2 – 3 – 4… 10
Box Jump (24/20)

Flex:
4 x 8 DB Hang Cleans (50/35)
*Unbroken
4 x 8 Arnold Press (Build)
1 x Max Banded Hammer Curls
*Just the band. No dumbbells.

Posted on

July 22, 2019

This Friday July 26th will be an Alpha Happy Hour at Gators Grill. Join us following evening classes and hang with your fellow Alphaholics. Hope to see you there.

Warm Up:
Overhead Prep
3rds
:10 Superfriend + 4 Thrusters
5 Strict No Jump Burpees
10-8-6 OHS (Build)

Strength: Overhead Squat
All Levels: 5 x 3 (Build)

WOD: “Survey Says”
For Time
5-10-15-10-5
Hang Cleans (95/65)
Thruster
Burpee

Posted on

May 29, 2019

Don’t forget this Saturday kicks off our annual Friends and Family week. If you have a friend, co worker, family member, significant other, anybody who you think would love Alpha bring them this coming Saturday June 1st or ANY class next week. See any coach with questions.

Warm Up:
Rack Mobility
3rds
PA Clean Warmup (Build to starting weight)
25 Double Unders / Practice

Strength: Power Clean
All Levels: 6min EMOM – Oly Complex
3 Hang Cleans – 2 Power Cleans – 1 Squat Clean
*Add weight each minute*

WOD: “Everest”
8min AMRAP
30 Power Cleans (95/65)
60 Double Unders (3:1)
20 Power Cleans (135/95)
40 Double Unders
MR Power Cleans (165/115)

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April 9, 2019

CrossFit

Warm Up:
Rack Prep
PA Clean Warmup x 2
Then
3rds
3 position Clean (Hip – Hang – Low Hang) – Build
20 Double Unders / Practice

Strength: Low Hang Power Clean
Level 1: Technique
Level 2: 5 x 3 (Build)

WOD: “La Botella”
12 Minute EMOM
3 Position Clean (Hip, Hang, Full)
10 Lateral Hops
*Add weight every 3 minutes*

BodyFit 310

Warm Up:
Ankle Circuit
8min WAMRAP
20 Double Unders / Practice
10 KBS (Build)
10 True Pushups

Partner WOD: “Dos Botellas”
10 Minute Max Cals Assault Bike
8 Minute Max Ball Slams (25/20)
6 Minute Max Russian KBS
4 Minute Max Double Unders
2 Minute Max Hand Release Pushups

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September 10, 2018

A big Alpha shoutout to Nikki aka Picklezz and Sean aka Dr. Irish for tying the knot this past Saturday.  It was a beautiful, unique evening spent with a handful of Alphaholics in celebration of their love.  As Alpha’s longest members we were happy to share the evening with you both.

Warm Up:
Squat Prep
3rds
:20 Goblet Squat Hold (Build)
8 Ring Rows
4 Box Jumps (AHighAP
3-position Clean + 4 Front Squat

Strength: Front Squat
Level 1: 3 x 5 (+5)
Level 2: Heavy 5 then 1 MR @ 80%

WOD: 10min EMOM
3 Hang Cleans (135/95)
2 Power Cleans
1 Squat Clean

Cooldown: 5min

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September 12, 2017

CrossFit:

Warmup:
Rack  Mobility
PA Clean Warmup x 2
Super Friend stretch + 4 FS x 2
3 position Squat Clean x 3 (Build)

Strength:
Clean
Level 1: Technique / Heavy 3
Level 2: 3 x 3 (Build)

WOD:
“The Camel Complex”
5 x 3min rest
2 Hang Cleans
2 Cleans
2 Front Squat
2 Jerks
*Rest 3min between complexes and build in weight

BodyFit 137
Warmup:
Chubbs Sequence
3rds
25 Double Unders/Practice
:20 Nose to Wall HS Hold
15 Air Squats
10 Kips/Kipping Practice

WOD:
7 min AMRAP
50 Double Unders (3:1)
30 Goblet Squat (50/35)
10 T2B
*5 min Rest
2 Rounds
8 Wall walks
40 Situps
*5 min Rest
400 m Farmer Carry (AHAP)

* BodyFit 040 Retest 09/13/16