Posts Tagged ‘T2B’
January 24, 2018
Warm Up: PVC Shoulder DROM 3rds PA Clean Warmup (Build) 5/5 Pillar with arm reach 10 Kips/Kipping Practice 10 Bottoms Up KB Press Strength: Strict Press Level 1: 3 x 5 (+5) Level 2: 5 x 3 (Build) *Heavier than 1.16.18* Partner WOD: “Mary Kate and Ashley” 20rds 3 Power Cleans (135/95) 3 S2OH 6…
Read MoreJanuary 19, 2018
Reminder: Tonight Alpha Happy Hour at the Walnut Grill in the Waterworks. Festivites begin around 7pm and continue until nobody is there. Hopefully you can make it and share a drink with your fellow Alpha member. Warm Up: Squat Prep 3rds 10 Scap Depressions w/pull 2/2 Knee Hug Lunge Step Vert Flex/Ext 4 Broad Jumps…
Read MoreJanuary 16, 2018
CrossFit:Â Warm Up: Ankle Circuit 3rds 25 Double Unders / Practice 5/5 Pillar w/ arm reach 10/10 Bottoms Up KB Press 8 Strict No Jump Burpees Strength: Strict Press Level 1: 3 x 5 (+5) Level 2: Heavy 4 then 1 @ 80% for MR WOD: “The Cliff” Every 2min x 7 1: 2 Burpees…
Read MoreJanuary 2, 2018
I hope everybody enjoyed the holidays but now it’s time to get back to work. Time to focus and take steps towards our 2018 goals. Thank You to everybody who joined us last Friday for the Alpha Holiday Party at Pub 333. It’s always fun to spend time outside of the gym with your fellow…
Read MoreDecember 18, 2017
Scheudule note: Regular schedule this week except NO 5:30pm class on Friday. We will be closed on Christmas, enjoy the holiday with loved ones. This week we’ll be testing some of our strength exercises. I want you go after PR’s – test yourself, get uncomfortable CrossFit: Warm Up: Chubbs Sequence 3rds :30 Goblet Squat Hold…
Read MoreDecember 12, 2017
CrossFit:Â Warm Up: 3rds PA Snatch Warmup 10 Kips/Kipping Practice 10 Tuck Jumps 3-position Snatch x 3 (Build) Strength: Power Snatch Level 1: Technique Level 2: Heavy 3 WOD: “Pillow Fight” For Time 50 DB Snatch (50/35) 40 Pullups 30 Box Jumps 20 T2B 10 Snatch (80% of heaviest set) BodyFit: 173 Warm Up:…
Read MoreNovember 21, 2017
CrossFit:Â Warm Up: PA Clean Warmup x 2 Wrist/Rack Mobility 10/10 KB Snatch Then 3 positon clean x 3 (Build) Strength: Low Hang Clean Level 1: Technique Level 2: Heavy 3 WOD: Death By KBS – American (AHAP) *Min 1 – 2 reps, Min 2 – 4 reps, Min 3 – 6reps… *15min cap BodyFit:…
Read MoreThank 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…
Read MoreNovember 15, 2017
Don’t forget this coming Saturday is the annual Alpha Friendsgiving. Sign up sheet for side dishes is in the back on the cubbies see any of the coaches with questions. Festivities begin at 6pm, dinner served at 7pm. See you there! CrossFit: Warm Up: 8min WAMRAP 20 Double Unders/Practice 15 Wall Balls 10 Banded Pullaparts…
Read MoreOctober 5, 2017
CrossFit Warmup: 7min WAMRAP 10 Scap Depressions 15 Air Squats :20 Table Top Stretch 4 Broad Jumps Strength: Alternating EMOM Even – 5 Strict Pullups Odd – 10 Ring Dips Partner WOD: “Pot and Kettle” 50 Power Cleans (135/95) 400 m Run 100 Box Jumps (24/20) 200 m Run 50 T2B 400 m Run 100…
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