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November 26, 2018

I hope everyone had a nice holiday weekend.  Let’s stay on track these last few weeks and not let the holiday’s get the best of us.

Warmup:
Squat Prep
3rds
10 Kips / Kipping Practice
5 :03 Pause Goblet Squats (Build)
Overhead Mobility
8-10 OHS (Build – Light)

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

WOD:
“Sassy Frass”
15-10-5
Front Squat (155/115)
Pullup

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Thank you to all of the Alphaholics who came to Friendsgiving this past weekend.  We’re thankful for each and every one of you and it’s nice to get to spend some time outside of the gym with you all.

Holiday Week Schedule:
Thursday (Thanksgiving) 9am Team WOD – Uncapped class, no signup necessary
Friday: 12pm CrossFit Class – Must sign up. Open gym from 12-2pm.  Come in and get a workout in if you want.

CrossFit:

Warm Up:
Chubbs Sequence
3rds
Thoracic Mobility
10 Kips/Kipping Practice
10 Goblet Squat
5 EB OHS

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

WOD:
“The Count”
21-15-9
Front Squat (135/95)
T2B

BodyFit: 165

Warm Up:
3rds
10 Straight Leg Lifts
:30 Goblet Squat Hold
30 Double Unders/60 Singles

WOD:
5min AMRAP
10 T2B
10 KBS – American
10 Wall Balls
Rest 4min
7min AMRAP
20/15 AB Calories
15 Goblet Squat
Rest 4min
5min AMRAP
10 T2B
10 KBS – American
10 Wall Balls

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September 05, 2017

This coming Friday is our September Happy Hour at Gators Grille in Indiana Twp.  Gators is located at the intersection of Harts Run Rd. and Saxonburg Blvd.  Gators includes volleyball courts, horseshoe pits and a lot of other fun games if one were inclined to participate.  Hopefully you can make it and share a beverage or 2 with your fellow Alpha members outside of the gym.

CrossFit:

Warmup:
Overhead/Wrist Mobility
PA Snatch Warmup x 2
Barbell Complex x 3 (Build)
3-positon Snatch + 3 OHS

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

WOD:
“Soldier”
8 min AMRAP
2, 4, 6 ….
Overhead Squat (95/65)
Pullup

BodyFit 135

Warm Up:
Chubbs Sequence
8min WAMRAP
20 Double Unders/Practice
15 KBS – American – Moderate
10 Air Squats
5 Yoga Pushups

6 min AMRAP
12 Wallballs
12 Medball Walking Lunge
*Rest 3 min
4 min AMRAP
8 Pullups
8 Burpees
*Rest 2 min
2 min AMRAP
Ball Slams
*Rest 1 min
1 min
Max Double Unders