Posted on

August 20, 2019

CrossFit

Warm Up:
Ankle Circuit
8minWAMRAP
:15 Table Top Stretch
10 Kips / Kipping Practice w/ partner
10 KBS – American (Build)
Double Unders / Practice

Strength: 15 Minute Clock
4 x 8 Dips
4 x 8 Bent Over Underhand Barbell Rows

WOD:
12 Minute AMRAP
5 Devils Press (45/30)
10 T2B
20 DU (3:1)

BodyFit 346

Warm Up:
Ankle Circuit
8min WAMRAP
10 Scap Progression
10 Plate Touch
5/5 Knee Lunge Walking Lunge w/ Squat
Double Unders / Practice

WOD:
6 Minute AMRAP
12 Wall Balls (20/14)
12 Medball Lunges
Rest 3 Minutes
4 Minute AMRAP
8 Pull-ups
8 Burpees
Rest 2 Minutes
2 Minute AMRAP
Max Ball Slams (25/20)
Rest 1 Minute
1 Minute AMRAP
Max DU

Posted on

August 15, 2019

Schedule Reminder: Saturday August 17th Free Community workout at 9:30am followed by yoga at 10:30am.

CrossFit

Warm Up:
3rds
2/2 Knee Hug Lunge Step Vert Flex/Ext
10 Ring Rows (Underhand)
10 Plate Touches
4 High Box Jumps

Strength: Superset
4 Sets of
5/5 Barbell Lunges
5 Strict Chin-ups
*Heavier than 7.18.19*

WOD:
For Time
40 Wall Balls (20/14)
30 Ball Slams (25/20)
20 Box Jumps (24/20)
10 T2B

BodyFit 345

Warm Up:
Hip Mobility
8min WAMRAP
10 Kips / Kipping Practice w/ partner
10 Plate Touches
5 High Box Jumps
10 Squat Progression

WOD:
Minutes 0-10
Buy-in: 50 DU
18 – 15 – 12 – 9 – 6 – 3
Wall Balls (20/14)
Ball Slams (25/20)
Minutes 10-20
Buy-in: 50 DU
25 Ball Slams
50 Box Jumps (24/20)
25 Ball Slams
Minutes 20-30
Buy-in: 50 DU
10 Rounds
5 T2B
5 Box Jumps

Posted on

July 18, 2019

CrossFit

Warm Up:
10min WAMRAP
:30 Goblet Squat Hold
5/5 Reverse Lunge to High Knee
10 Scap Progression
10/10 MB2T

Strength:
Superset
4 x 5/5 Barbell Walking Lunge
5 Strict Pull-ups

WOD:
10 Minute AMRAP
5/5 KB Goblet Step-up
4, 8, 12… T2B
*Increase number of T2B by 4 reps each round

BodyFit 337

Warm Up:
8min WAMRAP
200m Run or 250m Row
10 Kips / Kipping Practice
1rd of Cindy

WOD:
400m Run or 500m Row
50 T2B
400m Run or 500m Row
50 HRPU
400m Run or 500m Row
50 Situps
400m Run or 500m Row
50 Air Squats

Posted on

July 9, 2019

Crossfit

Warm Up:
Overhead Prep
3rds
8 Scap Progression
8 Hang Power Snatch (Build)
8/8 MB2T
4 High Box Jumps

Strength:
Pullup Test

WOD:
14 – 12 – 10 – 8 – 6 – 4 – 2
Hang Power Snatch (95/65)
T2B
Box Jump (24/20)

BodyFit 334
Warm Up:
8min WAMRAP
5/5 Knee Hug Walking Lunge
5/5 ML Press
5 Bupree Walkups
5/5 Single Arm Press
5 High Box Jumps

WOD:
7min AMRAP
Buy-in: 45 Wall Balls
7 Burpee Box Jumps
4 C2B Pull-ups
Rest 4min
7 Minute AMRAP
Buy-in: 45 DB Snatch
1/1 Forward + Backward Lunge
4 Single Arm DB Press
Rest 4min
For Time
21 – 15 – 9
Med-ball Cleans (20/14)
Mt. Climbers (R+L=1)

Posted on

June 28, 2019

Warm Up:
PA Clean Warmup x 2
Kipping Practice x 2
Tempo Goblet Squat – Heavy – (:03 down :03 hold)
—————
EB Pullunders
—————-
3 position Squat Clean (Build)

Strength: Squat Cleans
Level 1: Technique
Level 2: Work to Heavy 2

Choose Your Own Adventure:

WOD:
For Time
21-15-9
Power Cleans (115/85)
T2B

Flex Sesh:
4rds for completion
8 DB Pullovers (AHAP)
MR Hex Press
Then
Accumulate 50 Strict Leg/Knee Raises

Posted on

May 13, 2019

This coming Saturday at 9:30am will be a Free Community Class open to any friends, family, co-workers, etc. of Alpha members so invite them in and show them why you love Alpha so much. Community class will be followed by a yoga for CrossFitters flow from our in house yogi Tori “Wheels” Brown, even more reason to be here this Saturday.

Warm Up:
Squat Prep
3rds
10 Scap Progression
:30 Side Pillar or 10/10 Capt Morgans
Back Squats

Strength: Back Squat
Level 1: 3 x 5 (+5)
Level 2: Cluster 3 x 1 every :30 for 3
*Weight from 4.22 or heavier than last week*

WOD: “Use Your Words”
For Time
20-15-10-5
T2B
BB Front Rack Lunges (95/65)
Situps
*Lunges each step is a rep – 1,2,3,4*

Posted on

May 2, 2019

CrossFit

Warm Up:
Ankle Circuit
3rds
20 Double Unders / Practice
2/2 Knee Hug Lunge Step Vert Flex/Ext
10 Scap Progession
8 Goblet Squats (Build to working weight)

Strength:
15 Minute Clock
4 x 6 Pull-ups
4 x 6/6 Bulgarian Split Squats

WOD:
5 Rounds
10 T2B
20 Goblet Squats (53/35)
40 Double Unders (3:1)

BodyFit 318

Warm Up:
Chili Warm – 3min
8min WAMRAP
25 Double Unders / Practice
10 Squat Prgression
10 Kips / Kipping Practice

WOD:
7 Minute AMRAP
5, 10, 15…
Wallballs
25 Double Unders (3:1)
*Rest 5 Minutes*
7 Minute AMRAP
100m, 200m, 300m…
Run or Row
10 T2B
*Rest 5 Minutes*
60/40 Cal Assault Bike

Posted on

April 8, 2019

Let your friends, family, co-workers, etc that this coming Saturday our 9:30 class is FREE to all and will be followed by Yoga flow at 10:30. Help us show others why Alpha is the best!

Warm Up:
Squat Prep
3rds
10 Scap Progression
:10 Superfriend into 4 FS
:10 Hollow Hold
Back Squats

Strength: Back Squat
Level 1: 3 x 5 (+5lbs)
Level 2: Find a Heavy 5 then Max Rep @ 80%

WOD: “La Muerte”
10, 9, 8, 7…
Front Squat (135/95)
T2B
*Compare to 4/16/2018*

Posted on

April 2, 2019

CrossFit

Warm Up:
Ankle Circuit
8min WAMRAP
25 Double Unders / Practice
:30 N2W HS Hold
10 Scap Progression
10/10 MB2T

Strength:
15 Minute Clock Complete the Following:
4 x 8 Pull-ups (Strict)
4 x 8 HSPU (Strict, Nose to Wall)

WOD:
10 Minute Alternating EMOM
Min 1:Max Rep T2B (Unbroken) into Max Rep Double Unders
Min 2: Rest

BodyFit 308

Warm Up:
Ankle Circuit
8min WAMRAP
25 Double Unders / Practice
10 Kips / Kipping Practice
10/10 MB2T
:10 AB Sprint

WOD:
40 – 30 – 20 – 10
Cals Assault Bike
T2B
80 – 60 – 40 – 20
Double Unders (2:1)