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February 19, 2020

QuickFit

Warm Up:
2rds
2 Wall Walks
5/5 Single Arm DB Cleans
10 DU’s or DU practice

WOD:
20min AMRAP
5 HSPU
10 DB Cleans (50/35)
20 Situps
40 Double Unders (3:1)
*Compare to BF 271*

CrossFit:

Warm Up:
OH Shoulder Prep
3rds (10:00 cap)
2 Wall Walks
10/10 Single Arm Bottom Up KB Z-Press
1 Clean Complex (Build)

Strength: Push Press
5RM

WOD:  
12min AMRAP
6 S2OH (155/115)
12 Deadlift
24 Lat. Hops
*Pick weight based off of heavy but UB S2OH*

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February 5, 2020

QuickFit

Warm Up:
2rds (5:00 cap)
10 DU or DU practice
:30 Goblet Wall Sit
5 DB C&J (Build to working weight)

WOD:
12min AMRAP
6/6 DB C&J
6/6 DB Reverse Lunge
24 Double Unders (3:1)

CrossFit:

Warm Up:
OH Shoulder Prep
3rds (10:00 cap)
2 Wall Walks
:30-:60 Goblet Wall Sit
5 Push Press (Build)

Strength: Push Press
5 x 4 @ 100% *1.8.20*

WOD:
8min AMRAP
5/5 Single Arm DB Push Press (60/40)
5/5 DB Reverse Lunges
10/10 Lat. Hops
*DB is meant to be heavy – goal is NOT 8-10rds w/ light DB*

Posted on

August 26, 2019

Remember we are starting our trial schedule change this week. Other than the changes listed below, all other scheduled classes remain the same. See a coach for more details.
QuickFit will be offered on Mondays, Wednesdays, and Fridays from 5:30AM-6:00AM.
CrossFit will be now be offered on Tuesdays and Thursdays at 6:00AM and there will be no 6:00AM BodyFit on Tuesdays and Thursdays.
Barbell Only will be offered on Tuesdays and Thursdays from 6:30PM-7:30PM in place of CrossFit.
Open Gym will be offered on Sundays from 9:00AM-10:30AM.

QuickFit

Warm Up:
Ankle Circuit
5min WAMRAP:
10 KBS – Build to working weight
10 Elevated Pushups
Double Unders/Practice

WOD:
50-40-30-20-10 – KBS – American
25-20-15-10-5 – Pushups
100-80-60-40-20 – Double Unders (3:1)

CrossFit

Warm Up:
Squat Prep
3rds
:10 Superfriend + 4 FS (Build)
6-6-6- Hip – Hang – Full Squat Clean (Build)
10/10 Lateral Hops

Strength: Front Squat
Level 1: 3 x 5 (+5lbs)
Level 2: 1 Rep every :30 for 6 Minutes
*Heavier than 8.12.2016
**From the Rack

WOD:
9 – 6 – 3
Squat Cleans (165/115)
30 Lateral Hops
*Compare to 10.15.2018

Posted on

July 23, 2019

CrossFit:

Warm Up:
Overhead / Wrist Prep
PA Snatch Warmup x 2
—————-
3rds
20 Double Unders / Practice
5 High Box Jumps
5 Hang Snatch (:02 pause on catch) (Build)

Strength: Hang Snatch
All Levels: 5 x 5 (Build)

WOD:
8min EMOM
5 Hang Snatch at 80%
10/10 Lateral Hops

BodyFit: 338

Warm Up:
Ankle Circuit
8min AMRAP
20 Double Unders / Practice
5/5 ML Press
10/10 Sin. Arm KBS
10/10 Russian Twists

Skill: KB Snatch

WOD:
7min AMRAP
10/7 Cals AB
10/10 KB Snatch (53/35)
10 Situps
Rest 4min
7min AMRAP
100m Run
10/10 Single Arm KBS
5/5 Rotational Ball Slams
Rest 4min
For Time
100 Double Unders (Lateral Hops)
200m Farmers Carry
100 Double Unders

Posted on

May 21, 2019

CrossFit:

Warm Up:
Overhead/Rack Mobility
3rds
PA Snatch Warmup (3-4-5)
10-8-6 High Hang – Hang – Floor (Build)
5 High Box Jumps

Strength: Snatch
Level 1: Technique
Level 2: Work to Heavy 2

WOD:
For Time
15 Snatch (95/65)
30 Clean and Jerk
45 Power Clean
60 Lateral Hops (30/30)

BodyFit: 323

Warm Up:
400m Jog
6min WAMRAP
10 Scap Progression
10 KBS – American (Build to working weight)

WOD: Inspired by Icon Athlete
Every 5min x 5
1rd of “Helen”
400m Run
21 KBS – American (53/35)
12 Pullups

Optional Finisher:
Accumlate 25/25 Floor Wipers and 2:00 Side Pillar (Each Side)

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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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October 15, 2018

This Saturday 9:30am FREE Community WOD.  If you have a friend, co-worker, family member, whomever that you think would love Alpha bring them to class this coming Saturday at 9:30am and show them why!

Warm Up:
Squat Prep
3rds
10 Banded Pulls
5 :05 Pause Goblet Sqauts
2 Squat Cleans + 3 Front Squats (Build to working weight)

Strength: Front Squat
Level 1: 3RM
Level 2: 1RM
*Compare to 5.21.18*

WOD:
9-6-3 – Squat Clean (165/115)
30 Lateral Hops
*Compare to 10.18.17*

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August 22, 2018

Warm Up: Coach Lead
Overhead Prep
PA Clean Warmup (Build)
Split Jerk Footwork
Double Under Practice

Strength: Clean and Jerk
Level 1: Technique
Level 2: Heavy Double

WOD: “Rodeo”
8min Clock
15 Clean and Jerk (135/95)
25 Double Unders (Lateral Hops)
10 Clean and Jerk (155/115)
25 Double Unders
5 Clean and Jerk (185/135)
25 Clean and Jerk
MR Clean and Jerk (205/145)

Posted on

July 24, 2018

CrossFit:

Warm Up:
PVC Positions
EB Positions
3 – position Snatch (Build)
Overhead Mobility

Strength: Power Snatch
Level 1: Technique
Level 2: 5 x 3 (Build)

WOD:
12min EMOM
Even: 3 Power Snatch (~80%) + MR Lateral Hops
Odd: Rest
*Score is total Lateral Hops*

BodyFit: 239

Warmup:
5min Double Under Practice
Then
3rds
10 Kips/Kipping Practice
10 True Pushups
4 Broad Jumps

WOD:
8min AMRAP
10 T2B
10 Box Jump (24/20)
100m Run
Rest 4min
6min AMRAP
125m Row
10 HRPU
Rest 4
50 Double Unders (3:1)
25 KBS – American (53/35)