Posted on

September 6, 2018

CrossFit:

Warm Up:
Squat Prep
Then
Tabata Goblet Squat x 8 (Moderate)
Tabata American KBS x 8 (Moderate)

WOD: 18min EMOM
Min 1: 15 Wall Balls
Min 2: 12 Ball Slams
Min 3: 9/6 Cals AB

BodyFit: 252

Warm Up:
Ankle Circuit
5min Double Under Practice
Squat Prep
3 x for completion, increase intensity
5 Wall Balls
5 Ball Slams

WOD:
10-20-30-40-30-20-10
Wall Balls
Ball Slams
Double Unders (3:1)

Posted on

June 4, 2018

Today is the kickoff of Alpha Athletics Friends and Family week!  Our entire schedule is open to prospective members to come in and give Alpha a test drive.  We encourage you to stop in, check us out and see how we can help you on your fitness journey.

Warm Up:
Squat Prep
3rds
10 Scap Depressions
:20 Goblet Squat Hold
10 KBS – American

Strength: Current Alpha Members
All Levels: Strict Pullups 4 x 5
*Make your progression as challenging as possible for 5 perfect reps.  Add weight if necessary

WOD:
Tabata x 8
Goblet Squat (Moderate weight)
Shoulder Taps
Ball Slams
Pullups
*1min rest between movements

Posted on

May 10, 2018

CrossFit:

Warm Up:
Ankle Circuit
3rds
25 Double Unders/Practice
Kips/Kipping Practice
5 Box Jumps (Build)
:20 Nose to Wall HS Hold

WOD:
“Focker’s Shins”
1000m Row
3 Rounds
5 Wall Walks
10 Box Jumps (30/24)
100 Double Unders (3:1)
3 Rounds
10 T2B
10 Ball Slams
800 m Run
*Compare to 5.16.17*

BodyFit: 

Warm Up:
Heat your meat

Trunk:
Tabata Situps x 8

WOD:
For Time
1000m Row
Rest 4min
For Time
10rds
10 Box Jumps
10 KBS – American (AHAP)
Rest 4min
For Time
800m Run

Posted on

April 6, 2018

Warm Up:
3rds
10 Scap Depressions / Depressions w/ pull
PA Clean Warmup (Build)
2/2 Leg Cradle Lunge Step Vert Flex/Ext

Strength:
All Levels: 10min EMOM
Even: 5 Strict Pullups (add weight if necessary)
Odd: 5/5 Split Squats (add weight if necessary)

WOD:
“Jerry and George”
Partner Tabata
Push Press (95/65)
Front Squat (135/95)
Power Clean (185/135)
Deadlift (225/155)

Posted on

December 8, 2017

CrossFit
Warmup:
500m Row – Before WB
3rds
:45 Deadbug
8 BB Good Mornings (Heavy)
8 Pendlay Rows (Heavy)
5-4-3 Deadlifts (Heavy)

Strength:
Deadlift
Level 1: 1×5 (+10)
Level 2: 3×2 (Build)
*Finish at 100%+ of 3RM

WOD:
Choose Your own Adventure

Partner WOD:
Partner Tabata x 8
Calorie Assault Bike
*Each partner completes 8rds

Flex Sesh:
Buddy Curls Immediately Followed by Buddy Skull Crushers
*10 – 1 alternating

9:30 AM BodyFit canceled 12/08/2017

Posted on

June 5, 2017

Today is the kickoff of Alpha Athletics Friends and Family week!  Our entire schedule is open to prospective members to come in and give Alpha a test drive.  We encourage you to stop in, check us out and see how we can help you on your fitness journey.

Warm Up:
Chubbs Sequence
3rds
10 Scap Depressions
:20 Goblet Squat Hold
10 KBS – American

Strength: Current Alpha Members
All Levels: Strict Pullups 4 x 5
*Make your progression as challenging as possible for 5 perfect reps.  Add weight if necessary

WOD:
Tabata x 8
Goblet Squat (Moderate weight)
Shoulder Taps
Ball Slams
Pullups
*1min rest between movements

Posted on

March 16, 2017

CrossFit:

Warm Up:
Shoulder DROM
3rds
10 Reverse Dips
5/5 Pillar w/ arm reach
10/10 Single Arm KB Press
5 BB Push Press (Build)

Strength:
Push Press
Level 1: 3 x 5 (+5)
Level 2: Heavy 5 then 1 @ 80% for max reps

Skill: Rowing

WOD:
Alternating EMOM
Even: 150m Row
Odd: 8 S2OH (135/95)

BodyFit: 090

Trunk:
Tabata Situps x 8

WOD:
5rds
3min AMRAP – 1min Rest
3 Burpee
5 T2B
7 Air Squats
*Begin each round at burpees