Posts Tagged ‘KBS’
November 14, 2016
Thank you to all of the Alphaholics who came in Saturday and supported our Wades Army event. Â We’re happy to be a part of Wades Army each of the past 4 years and will continue as long as necessary. Â As of right now we currently sit 7th out of 20 gyms with just over $2,000…
Read MoreNovember 8, 2016
CrossFit: Warm Up: 3rds PA Clean Warmup 10 Pillar to Plank Press 3 Broad Jumps Strength: Push Press Level 1: 3 x 5 (+5) Level 2: 4 x 6 (Straight) *Same weight as 3RM Strict Press WOD: “Taco Tuesday” For Time Buy In: 1,000m Row 30 Box Jumps 30 KBS – American (AHAP) 30 Clean…
Read MoreOctober 31, 2016
Happy Halloween! Warm Up: Squat Prep 3rds 15 KBS 10 Strict Pullups 5 Back Squat (Build) Strength: Back Squat Level 1: 3 x 5 (+5) Level 2: 3RM – This is a test, go get a PR! WOD: “Tootsie Roll” 21-15-9 OHS (115/95) KBS – American (AHAP)
Read MoreOctober 28, 2016
Warm Up: 3rds 10 Scap Retractions 10 Banded Pullaparts 3-way Pillar Series Strength: Bench Press Level 1: 3 x 5 (Straight) Level 2: Heavy 5 then 1 MR @ 80% WOD: “What’s It Gonna Be” 3 x on 15min Running Clock 250m Row 18 KBS – American 12 HRPU 6 Pullups *Rest is up to…
Read MoreOctober 18, 2016
CrossFit: Warm Up: 4rds 100m Run 10/10 Single Arm KB Press :30 Pillar Strength: Strict Press Level 1: 3 x 5 (+5) Level 2: 3,3,3,3,3 (Build) WOD: “Pipeline” Every 5min X 5 400m Run 20 S2OH (95/65) BodyFit: 048 Warm Up: 6min WAMRAP 20 Jumps 15 KBS – American 10 Pushups 5 Ring Rows WOD:…
Read MoreJanuary 23, 2014
Strength: Back Squat: 3×5 (+5) MetCon: 4min AMRAP 5 Jumping Squats 10 KBS Rest 2min 4min AMRAP 5 HSPU 10 LungesÂ
Read MoreJanuary 27, 2014
Thank you to everybody that came out yesterday for the nutritional seminar to learn about proper nutrition and supplementation and how it relates to your performance. Â The challenge will be starting next Saturday when we will be performing the workout and taking measurements. Â If anybody is interested in using the Advocare products we introduced on…
Read MoreFebruary 5, 2014
WOD:Â 1 Bar Muscle Up 10 C2B Pullups 20 HPC (135/95) 30 Burpees 40 KBS (50/35) 50 Wall Ball (20/14) 40 KBS 30 Burpees 20 HPC (135/95) 10 C2B Pullups 1 Bar Muscle Up **HPC – Hang Power Clean **C2B – Chest to bar Â
Read MoreFebruary 11, 2014
This coming Saturday CF Mount Lebanon in, you guessed it, Mt. Lebanon will be holding a community WOD in support of Kevin Ogar the athlete that was injured at the OC Throwdown a few weeks back. Â He was paralyzed from the waist down and without medical coverage the CF community has been doing what it…
Read MoreFebruary 25, 2014
Great day today! Â Quite a busy night at the box; 3 full classes, a bunch of positive energy and some kick ass front squats; awesome! Â With the evening classes filling up make sure you are signing up, remember our cap for each class is 8 members. Â Please don’t make me be that guy. Â Also, for…
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