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February 3, 2020

QuickFit

Warm Up:
2rds (5:00 cap)
3 Tempo (3311)
Goblet squat (WB or DB)
5 Burpee Broad Jump*
5 DB Hang Clean (Build to working weight)

WOD:
15min Clock
10-1 DB Hang Clean
20-2 Wall Ball
Remaining time: MR Burpee Over DB

CrossFit:

Warm Up:
Squat/Front Rack Prep
3rds (10:00 cap)
10 DU or DU practice
5 Burpee Broad Jump*
1 From Floor Clean Complex (Build)

Strength: Zercher Squat
5 x 5 (Build)

WOD: “I love counting!”  
15min AMRAP
1,2,3…
Squat Clean (135/95)
Burpee
5,10,15…
Double Unders (2:1)

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January 17, 2020

QuickFit

Warm Up:
2 rds – 5:00 cap
5 Burpees
10 DB Clean (build to working weight)
10 DB Reverse Lunge (build to working weight)

WOD:
10-20-30-20-10
DB Clean**
DB Reverse Lunge* 10-10-10-10-10 Burpees
**2 DB’s
*1 DB

CrossFit:

Warm Up:
Glute/Low back/Shoulder Prep
3 rds (10:00 cap)
5 Burpees
5 DB Floor Press (Build)
1 PA Clean Complex (Build)

Strength: Floor Press
4 x 8 (Build)

Choose Your Own Adventure

WOD:  
10 Squat Cleans (155/115)
10 Burpees
10 Power Cleans
10 Burpees
20 Deadlift
10 Burpees
10 Power Cleans
10 Burpees
10 Squat Cleans

Flex:
3 rounds
10/10 Hammer Curls (Build)
20 Hex Press (Build)
20 Banded Tricep Extensions

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November 25, 2019

The holiday schedule for this week is as follows:
Wednesday Nov. 27th
4:30PM CrossFit (Limit 14) and 5:30PM QuikFit(Limit 14) 
CANCELLED 6:30 PM CrossFit & 6pm Cycle
Thursday Nov. 28th
9am Team WOD (uncapped) and 9am Cycle (Limit 9) 
Friday Nov. 29th
10-2 Open Gym, 12pm CrossFit (Limit 14), 9am Cycle (Limit 9)
Saturday 30th : Regular schedule

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (6:00 time cap)
10/side Mountain Climbers
10 WB Goblet Squat
10/side Side Plank Rotations

WOD:
15min AMRAP
25 Wall Balls
25 Renegade Rows
50 Double Unders (3:1)

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
5 Tempo (33X1) Banded Front Rack Squat
10/side Side Plank Rotations
6 Lateral Tuck Jumps Over the Bar
5 Hang Squat Clean (build)

Strength: Front Squat
Level 1: 3×5 (+5lbs)
Level 2: 8 Min EMOM – 3 reps (build) *From the floor

WOD:
10-1 Squat Clean (135/95)
1-10 B.O.B
*Compare to 3.8.18

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November 8, 2019

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rounds:
10/10 Single Arm DB Suitcase Deadlift
10 Tuck Jumps
10 Bent Hollow Pulses

WOD:
25-20-15-10-5
DB Cleans (50/35)
5-10-15-20-25
Box Jumps
15-15-15-15-15
Situps

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
10/10 Banded Quadruped Thoracic Rotation
10 Tuck Jumps
5 KB Kang Squat
3-5 Squat Clean (build each round)

Strength: Squat Clean
Level 1: Technique
Level 2: Find a Heavy 3

Choose Your Own Adventure:
WOD:
15 Power Clean (135/95)
5 Box Jumps (30/24)
10 Pw. Clean (185/125) 10 Box Jumps
5 Pw Clean (225/155) 15 Box Jumps

Flex:
SuperSet Pump 3x:
20 Empty Bar Reverse Curls
25 Banded Tricep Extentions
Then
2 Rounds:
10 DB Shrugs (HEAVY)
10 DB Hang Cleans (HEAVY)
*Use same dumbbells for shrugs and hang cleans*

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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

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June 21, 2019

Warm Up:
2rds
PA Clean Warm Up (Build)
100m Jog
Then
EB Pullunders
Then
3 x Position Squat Clean (Build)

Strength: Squat Clean
Level 1: Technique
Level 2: Heavy 3

Choose Your Own Adventure:

WOD:
12min AMRAP
100m Run
1,2,3…. Bear Complex (95/65)
*Compare to 6.14.18*

Flex Sesh:
4rds
10 DB Shrugs (AHAP)
20 Straight Arm Pushdowns
10/10 Hammer Curls

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May 29, 2019

Don’t forget this Saturday kicks off our annual Friends and Family week. If you have a friend, co worker, family member, significant other, anybody who you think would love Alpha bring them this coming Saturday June 1st or ANY class next week. See any coach with questions.

Warm Up:
Rack Mobility
3rds
PA Clean Warmup (Build to starting weight)
25 Double Unders / Practice

Strength: Power Clean
All Levels: 6min EMOM – Oly Complex
3 Hang Cleans – 2 Power Cleans – 1 Squat Clean
*Add weight each minute*

WOD: “Everest”
8min AMRAP
30 Power Cleans (95/65)
60 Double Unders (3:1)
20 Power Cleans (135/95)
40 Double Unders
MR Power Cleans (165/115)

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April 5, 2019

Warm Up:
3rds
1:00 Ipsilaterl Deadbug
10 BB Good Mornings (Build)
5 High Box Jumps
5 Squat Cleans
5 Deadlift

Strength: Deadlift
Level 1: 3 x 5 (+10lbs)
Level 3: 3 x 3 (Straight)
*Weight from 3.27.2019

Choose Your Own Adventure:

WOD:
500m
40 Box Jumps
30 KBS (AHAP)
20 Burpees
10 Squat Cleans (115/85)
*Compare to 4.7.17*

Flex:
5 Rounds for completion
10 – 8 – 6 – 4 – 2
Depth Pushups with explosive Rebound
8 Dumbbell Goblet Squats (Build)
8 Single Arm KBS (53/35)

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March 20, 2019

Don’t forget FNL post party this Friday following the WOD. Bring a side and come hang out with your fellow Alphaholics and celebrate kicking ass in the 2019 Alpha Open!

Warm Up:
Shoulder/Rack Prep
2rds
PA Clean Warmup (Build)
5 Athletic Burpees
3 position Clean
5 Pullunders

Strength: Hang Power Clean
Level 1: Technique
Level 2: 5 x 5 (Build)

WOD: “Spring Cleaning”
0-5 Minute
40 Hang Power Cleans (135/95)
5-10 Minute
30 Power Cleans
10-15 Minute
20 Squat Cleans