Posted on

February 21, 2019

Reminder: Tomorrow evening will be our first Friday Night Lights event for the 2019 Alpha Open! There is NO 5:30pm class we will run heats beginning at 6pm for as long as necessary. Don’t worry if you can’t make FNL we will run the Open workout in all classes during the day. Also – not too late to sign up and get that sweet tee!!


Warm Up:
PA Snatch Warmup x 2
Overhead/Wrist Mobility
5 EB Pullunders x 2
BB Complex – 3-position Snatch + OHS x 3 (Build)

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

Partner WOD:
“Up the Creek without a Paddle”
Max Cal Row
0:45 on, 1:15 off
*8 rounds each*

BodyFit 297

Warm Up:
Get Your Chile Warm

Partner WOD:
“Prestige Worldwide”
10 Minute Clock
Max Cal Row
*Split work any way*
REST 4 Minutes
10 Minute AMRAP
12/8 Cal AB
6 Burpees
*Both partners work at the same time*

Accumulate 50 of each:
Evil Wheels
Getup Situps

Posted on

January 3, 2018


Warm Up:
Partner Mobility
PA Snatch Warmup (3-4-5)
2/2 Knee Hug Lunge Step Vert Flex Ext
25 Double Unders / Practice

Strength: Squat Snatch
All Levels: Sets of 3
*Focus on receiving bar at bottom of squat*

For Time
30 Snatch (95/65)
60 Situps
45/45 Walking Lunges
120 Double Unders (3:1)

BodyFit: 283

Warm Up:
Heat Your Meat
10 Scap Progression
10 Elevated Pushups
10 Air Squats

WOD: “Barbara”
20 Pullups
30 Pushups
40 Situps
50 Air Squats
Rest 3min

Posted on

August 23, 2018


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”
400m Run
15 OHS (95/65)
*Compare to 4.5.17*

BodyFit: 248

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

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