December 1, 2017

CrossFit Warmup: 3rds 10 Banded Pullaparts 10 Pillar to Plank Press 10 Underhand Rows 10 Weighted Pushups Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 5 x 2 (Build) Choose your own Adventure: WOD: 15-12-9 Strict Press (95/65) Strict Chin ups Flex Sesh: 4 x Circuit 10 Dynamic Pushups 10 OH DB…

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September 13, 2017

CrossFit:  Warm Up: Rack Mobility 6min WAMRAP 20 Double Unders/Practice 10 Scap Activation Drill 10/10 Single Arm Press 5/5 Knee Hug Lunge Step Strength: Split Jerk Level 1: Technique/Heavy 3 Level 2: 5 x 3 (Build) WOD: 10min EMOM 1 Strict Press (135/95) 2 Push Press 3 Push Jerk 20 Double Unders (2:1) Hump Day…

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August 9, 2017

CrossFit: Warm Up: Shoulder DROM 7min WAMRAP 10/10 Single Arm Press 10 Ball Slams 4 Broad Jumps Strength: Strict Press Level 1: 3 x 5 (+5) Level 2: Heavy 1 – work to a quality single WOD: 20min EMOM Min 1: 50 Keg Carry Min 2: 20 UB KBS – American Min 3: 5 Box…

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August 1, 2017

CrossFit: Warmup: Shoulder DROM 3rds Crab Walk – down & back 10/10 Single Arm Press 50m Shuttle (fast jog) Strength: Strict Press Level 1: 3 x 5 (+5) Level 2: 5 x 2 (Build) WOD: Death by  15 M Sprint BodyFit 125 Trunk: 3rds 10/10 Banded Rotations 10/10 Standing Teapots Triathlon 50-40-30-20-10 Cal Row Cal…

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July 25, 2017

CrossFit Warmup: Shoulder DROM/Scap Mobility 3rds :20 HS Hold 10/10 Single Arm KB Press Strength: Strict Press Level 1: 3×5 (+5) Level 2: 5×2 (Straight) WOD: “I Got Five On It” 20-15-10-5 HSPU 5/5-10/10-15/15-20/20 DB Snatch BodyFit: 123 Trunk: 3rds 10/10 MB2Toes 10/10 Russian Twists WOD: 6rds :30 on / :90 off – Max Cal…

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December 19, 2016

I wanted to thank everybody that came out and celebrated another year of Alpha Athletics this past weekend at our annual Christmas party this past Saturday.  Congrats to the Alpha Award winners you were all deserving.  We’re so proud of what Alpha has become and that is a direct reflection of our coaches and members,…

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November 2, 2016

LAST CHANCE for Power Monkey Gymnastics clinic this coming Saturday.  Use code “Alpha15” for a 15% discount off of registration.  This is an all levels clinic and will help beginners and advanced members learn proper movement, progressions and drills to help improve their gymnastic skills.  All are welcome – spread the word. Warm Up: 4rds…

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October 26, 2016

Warm Up: 4rds :30 HS Hold 10/10 Single Arm KB Press 10 Pillar to Plank Press Strength: Strict Press Level 1: 3 x 5 (+5) Level 2: 3-3-3 (Straight) *Use weight from 10.18.16 WOD: “Elite 8’s” Every 2 min x 6 8 T2B 8 Jerks (135/95) 8 Cals AD

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October 18, 2016

CrossFit: Warm Up: 4rds 100m Run 10/10 Single Arm KB Press :30 Pillar Strength: Strict Press Level 1: 3 x 5 (+5) Level 2: 3,3,3,3,3 (Build) WOD: “Pipeline” Every 5min X 5 400m Run 20 S2OH (95/65) BodyFit: 048 Warm Up: 6min WAMRAP 20 Jumps 15 KBS – American 10 Pushups 5 Ring Rows WOD:…

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