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July 1, 2019

Happy 4th week! This coming Thursday July 4th we will have 1 class a Team WOD at 9am. Class will not be capped but please sign up in Pike 13. Our Friday schedule will be adjusted please stay tuned for details over the next few days.

Warm Up:
Overhead / Shoulder Prep
3rds
5 Tempo Goblet Squat (:03 down :03 hold)
10 Kips / Kipping Practice
5 OHS (Build)
100 Jog

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

WOD: “Challenger”
5 Rounds
10 Front Squats (135/95)
10 Pull-ups
*Run 150m every 2 minutes

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March 12, 2019

CrossFit

Warm Up:
Overhead Prep
3rds
10 Scap Progression
4 :05 HS Hold w/ :03 Eccentric
8 OHS (Build)
4 High Box Jump

Strength:
15 Minute Clock
4 x 8 Pull-ups
4 x 8 HSPU

WOD: “Everything We Like”
For Time
20 OHS (135/95)
40 T2B
60 Box Jumps (24/20)
*Broken up however*
**Compare to 2.12.2018**

BodyFit 302

Warm Up:
Chili Warm/Coaches Choice
3rds
10 Scap Progression
5 Box Jumps (Build)
10 Straight Leg Lifts

WOD:
500m – 400m – 300m – 200m – 100m Row
5 – 10 – 15 – 20 -25 Box Jumps (24/20)
10 – 10 – 10 – 10 – 10 Pull-ups
*Compare to BodyFit 086*

Optional Finisher:
20 Floor Wipers

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October 25, 2018

CrossFit:

Warm Up:
3rds
PA Clean Warmup (Build)
10 Scap Progression
5/5 Knee Hug Lunge Step
:45 Plank

Strength:
8min EMOM: All Levels
6 Strict Pullups
6/6 Weighted Lunges

WOD: “Bar Wars”
For Time
45 Deadlift (115/85)
35 Hang Power Cleans
25 Push Jerk
15 OHS

BodyFit: 266

Warm Up:
Get Your Chili Warm

Trunk:
3rds
:40 Plank with pushup
10/10 Getup Situp

WOD:
2rds
Tabata Intervals – Rest 1min between movements
Cals AB
Burpees
Meter Row

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August 23, 2018

CrossFit: 

Warm Up:
Parnter Mobility
PVC Positions
BB Complex – 3-position Snatch +3 OHS (Build)

Strength: Squat Snatch
All Levels: Technique
*Sets of 3 building in weight*

WOD: “Nancy”
5rds
400m Run
15 OHS (95/65)
*Compare to 4.5.17*

BodyFit: 248

Warm Up:
Squat Prep
3rds
10/10 Bottoms Up KB Press
8/8 Getup Situp
10 Plate Touches
10 Goblet Squat (Build)

WOD: “Hot Rod” – Coutrest of CFNE
24-20-16-12
Calorie AB
Alternating DB Snatch (50/35)
Calorie AB
DB Goblet Squat (50/35)

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June 19, 2018

CrossFit:

Warm Up:
PVC Positions
3rds
PA Snatch Warmup (3-4-5)
5 Burpee Walkups
5 Box Jumps (Build)
Overhead Mobility

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

WOD:
“Victory”
10min AMRAP
2,4,6….
Hang Snatch (95/65)
OHS
Burpee Over Bar

BodyFit: 229

Warm Up:
Get Your Chili Warm
3rds
8 Strict No Jump Burpees
4 Braod Jumps
12 Straight Leg Lifts

WOD:
10-20-30-20-10
KBS – American (53/35)
Box Jumps (24/20)
Burpees
100m-200m-300m-200m-100m
Run

Extra Time:
Work a weakness

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April 23, 2018

Thank You to all who attended the Alpha Happy Hour at Hitchhiker Brewing this past Friday.  We will look to do these more frequently during the summer months so if you have a spot you think will work for the May Happy Hour let myself or one of the coaches know next time you see them.

This coming Saturday is the kickoff to the Alpha Spring Cleaning Nutritional Challenge.  There is still room to join us and kickstart your summer bod with a new foundation of healthy habits.  See myself or April with any questions.

Warm Up:
Squat Prep
3rds
Childs Pose Progression
:10 Superfriend + 4 FS
10 EB OHS
100m Jog
Rack Mobility

Strength:
Front Squat
Level 1: 3 x 5 (+5)
Level 2: 3 x 2 (Straight)
*Weight from 4.2.18*

WOD:
“Discontinued”
4rds
Every 3min
200m Run
Max Rep OHS (95/65)

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March 9, 2018

Week 3 of the Open and boy do we have a doozy!  Excited to see you all attack this workout today and tonight.

Warm Up:
Ankle Circuit
3rds
10 Kips/Kipping Practice
10/10 Single Arm Press
10 EB OHS

WOD:
Open 18.3
For Time
2rds
100 Double Unders
20 OHS (115/80)
100 Double Unders
12 Ring Muscle Ups
100 Double Unders
20 DB Snatches (50/35)
100 Double Unders
12 Bar Muscle Ups

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December 29, 2017

Don’t forget this evening is the Alpha Holiday Party at Pub 333 in Oakmont.  Festivities will begin at 7pm, hope to see you all there!

NO 5:30pm class this evening.  Standard schedule tomorrow.  

CrossFit: 

Warm Up:
Shoulder/Hip Mobility
3rds
10 Banded Pullaparts
10 Wall Balls
5/5 Dynamic Pushups
10 EB OHS

Strength:
DB Bench Press
All Levels: 4 x 6 (Straight)

WOD:
“Air Force”
20 Thrusters (95/65)
20 Hang Power Clean
20 S2OH
20 OHS
20 Front Squat
*Top of every min 4 burpees*

BodyFit: 180

Warm Up:
Get Your Chili Warm

WOD:
30-20-10
Ball Slams
Box Jump Overs
Situps
Rest 4min
Then 20-10-5
Rest 3min
Then 20-10

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November 30, 2017

CrossFit
Warmup:
PA Snatch Warm Up x 3
Overhead/Wrist Mobility
5 Snatch Balance + OHS (Build)

Strength:
Hang Squat Snatch
Level 1: Technique
Level 2: Heavy 3

WOD:
“The Wall”
20-15-10-5
OHS (95/65)
10-20-30-40
Wallballs

BodyFit 170

Warm Up:
Get Your Chili Warm
4rds of “Cindy”

WOD:
Tabata – 8 Rounds (Rest 1 min btwn /ea)
Assault Bike
Pullups
Lunges
Push ups
Sit ups