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September 9, 2019

This coming Friday we’re going to have a photographer at the evening classes on Friday to take some pics as we refresh our website. If you are willing and able to be a model for a new website we’d love to have you. Hope to see you there Friday evening at 4:30 or 5:30pm.

QuickFit

WOD:
15min AMRAP
15 Cal Row
15 DB Snatch
15 Cal Row
15 DB Thrusters
15 Cal Row
15 MB Situps
*Can sub AB or 150m Run*

Warm Up:
3rds
6/6 MP Stretch
8/8 Single Arm Press
10 Plate Touches
10 Squat Progression

CrossFit

Warm Up:
Squat Prep
3rds
6 Strict Pullups
10 EB Thrusters
Back Squats
100m Jog

Strength: Back Squat
Level 1: 3 x 5 (+5lbs)
Level 2: 5 x 5 (Build)

WOD:
800m Run
50 Thrusters (95/65)
800m Run
*15min Cap
**Compare to 8.25.17

Posted on

January 17, 2019

CrossFit:

Warm Up:
8min WAMRAP
10 Scap Depressions
:40 Pillar with pushup
5/5 Reverse Lunge to high knee
15 Banded Hamstring Curls

Strength: Weighted Step Up
All Levels: 3 x 7/7
*Heavier than 1.10.19*

WOD:
“Tabata That”
:20 of work – :10 of rest x 8 – Rest 1min between movements
Strict Pullups
MB Situps
HRPU
Goblet Squat
*Score is lowest output in any given round for each movement*
**Compare to 1.18.18**

BodyFit: 287

Warm Up:
3rds
25 Double Unders
20 Air Squats
15 Elevated Pushups
10 KB Good Mornings

WOD:
For Time
50 Calorie Row
50 Box Jump Overs
50 DB RDL
50 Wall Balls
50 Pushups
50 Wall Balls
50 DB RDL
50 Box Jump Overs
50 Calorie Row
*Compare to BF 088 from 3.9.17*

Posted on

April 3, 2018

CrossFit:

Warm Up:
3rds
10 Banded Pullaparts
10 True Pushups
10 KB High Pulls
10/10 Bottoms Up KB Press
25 Double Unders / Practice

Strength:
Bench Press
Level 1: 3 x 5 (+5)
Level 2: 4 x 5 @ 80%
*Weight from 3.13.18*

WOD:
“Hip Hop”
5rds
40 Lateral Hops
10/10 DB Clean & Press (50/35)
*Every 2min 5 Burpees*

BodyFit: 209

Warm Up:
Ankle Circuit
5min Double Under Practice
8min WAMRAP
15 KBS – Russian – (Heavy)
10 Plate Touches
10 Straight Leg Raises
10/10 Single Arm Press

WOD:
“PA Gone Bad”
3rds
1:00 each movement followed by 1:00 rest
DB Hang Clean (50/35)
MB Situps
Lateral Hops
Ball Slams
AB Cals

Posted on

January 18, 2018

Don’t forget tomorrow Friday January 19th Alpha Happy Hour at Walnut Grill in the Waterworks.  Festivities begin around 7pm hopefully you can make it and spend some time outside of the gym with your fellow Alpha members.

CrossFit:

Warm Up:
3rds
10 Scap Depressions
10 Banded Pullaparts
10 True Pushups
10/10 Strict Mountain Climbers
10 Air Squats

Strength:
DB Bench Press
All Levels: 4 x 7 (Straight)
*Same weight as 12.27.17*

WOD:
“Tabata That”
:20 of work – :10 of rest x 8 – Rest 1min between movements
Strict Pullups
MB Situps
HRPU
Goblet Squat
*Score is lowest output in any given round for each movement*

BodyFit: 188 

Warm Up:
Row 500m – Easy pace
Then
3rds
5 Ring Rows
10 Kips/Kipping Practice
10 Pushups
15 Air Squats

WOD:
4rds
10 Goblet Squat (53/35)
10 Pullups
10 Burpees
Rest 4min
6min AMRAP
10 T2B
5/5 Rot. Ball Slam
Rest 4min
3 x 200m Row repeats

Posted on

February 20, 2017

Don’t forget this coming Friday will be our first Friday Night Lights session for the CrossFit Open.  Please refer to our Facebook group on how we will be handling FNL this year.  If you’re interested in participating please square up with myself or one of the coaches before Friday.  Looking forward to kicking off the Open season this week!

Warm Up:
Squat Prep
Then
3rds
10 KBS – Russian (AHAP)
8 Goblet Squat (AHAP)
6 Box Jumps (30/24)

Strength:
All Levels: Front Squat – 3RM
*This is a test, go get me a PR!

WOD:
“The Donald”
6rds
10 MB Situps
15 KBS -Russian (72/53)
40 Double Unders (3:1)

Posted on

January 10, 2017

CrossFit:

Warm Up:
2rds
10 Scap Activation Drill
PA Clean Warmup
4 Broad Jumps

Skill:
Split Jerk Footwork

Strength:
Split Jerk
Level 1: Technique – small sets
Level 2: 5 x 2 (Build)

WOD:
“Barstar”
For Time
10 Push Jerk (155/115)
20 Pullups
30 Cleans
20 Pullups
10 Push Jerk

BodyFit:

Warm Up:
Ankle Circuit
2rds
10 Scap Activation Drills
10 Ring Rows
10 Elevated Pushups
5 Russian Babymakers
10 Air Squats

WOD:
7min AMRAP
40 Double Unders (3:1)
10/10 OH Walking Lunge (45/25)
Rest 5min
For Time
3rds
15 DB Thrusters (45/30)
15 Pullups
Rest 5min
For Time
2rds
15 MB Situps
15/15 Step Ups
15 HRPU
15 Box Jumps (24/20)