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August 9, 2018

CrossFit: 

Warm Up:
Partner Mobility
EB Positions
3 x 5 Snatch Balance (Build)

Strength: Hang Squat Snatch
All Levels: Technique
*Work sets of 3 adding weight as necessary*

WOD:
“Atabat”
5 Snatch (115/85) every :30 x 8
Rest 1min
5 Thruster (115/85) every :30 x 8
Rest 1min
5 Power Clean (115/85) every :30 x 8

BodyFit: 244

Warm Up:
3rds
10 Kips / Kipping Practice
8/8 Bottoms Up KB Press
10 True Pushups
15 Air Squats

WOD:
21-15-9
Wall Ball (20/14)
DB Snatch (45/30)
Situp
Rest 4min
9-15-21
T2B
HRPU
KBS – Russian (AHAP)
Rest 4min
21-15-9
Wall Ball (20/14)
DB Snatch (45/30)
Situp

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August 2, 2018

CrossFit:

Warm Up:
3rds
Hip Mobility
:10 SuperFriend +4 Thrusters (Build)
10/10 Getup Situp
10 KBS – American (AHAP)

WOD:
“Dos Diez”
10min AMRAP
100m Row *Add 100m each round*
5 Thrusters (115/85)
Rest 5min
10min AMRAP
100m Run
2/2 DB Snatch (50/35) *Add 2/2 each round*

BodyFit: 242

Warm Up:
5min Double Under Practice
Then
3rds
15 Pushups
10/10 Getup Situp
5 Athletic Burpees

WOD:
“The Ghost” courtesy of CFNE
6rds
1:00 Calorie Row
1:00 Burpees
1:00 Double Unders (3:1)
1:00 Rest

 

Posted on

August 11, 2017

Alpha Happy Hour Tonight Cornerstone Restaurant in Aspinwall.  Festivites begin when you get there, see you after the evening classes!

Warm Up:
PA Snatch Warmup x 2
Overhead/Wrist Mobility
3 Snatch Balance x 3 (Build)
3 position Squat Snatch x 3 (Build)

Strength:
Snatch
Level 1: Technique / Heavy 3
Level 2: Heavy 1 – work to a quality single

WOD:
“Atabat”
5 Snatch (115/85) every :30 x 8
Rest 1min
5 Thruster (115/85) every :30 x 8
Rest 1min
5 Power Clean (115/85) every :30 x 8

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June 26, 2017

Last Day to sign up and receive a t-shirt for the Pirate game and tailgate party on Saturday July 15th.  Signup on the blue cubbies in the gym.

Warmup:
2rds
PA Clean Warmup
10 Kips/Kipping Practice
10 Goblet Squats (Heavy)
Then
10min clock to warm up Clean

Strength:
Squat Clean
All Levels: 1 Rep Every :30 sec for 10 Min (+10  06/19)

WOD:
“American Way”
50 Thrusters (45/35)
40 Pullups
30 American Swings (53/35)
20 T2B
10 Burpees

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February 9, 2017

Schedule Update:  There will be no 5:30pm class tomorrow (Friday) so that members and coaches can be available to attend the Sadie Hawkins event at RAW Training beginning at 6:30.  G$ and myself will be out on the competition floor we hope to see some Alphaholics in the crowd and ready with a beer once we finish:)

CrossFit:

Warm Up:
PVC Positions
PA Snatch Warmup x 2
3 Snatch Balance + 3 OHS x 4 (Build)

Strength:
Snatch
Level 1: Technique
Level 2: Heavy 2
*Focus is the pull under and receiving the bar at the bottom of the squat

WOD:
“Deceiving”
3rds
15 Snatch (95/65)
15 Thruster
15 Pullups
50 Double Unders (3:1)

BodyFit: 080

Warm Up:
3rds
10/10 Walking Lunge
15 KBS – American
:20 Goblet Squat Hold

Trunk:
3rds
10/10 Get Up Situp
10/10 Standing Teapot

WOD:
5rds
10 Wall Balls
10 Goblet Squats
5rds
10 Wall Balls
10 KBS – American
5rds
10 Wall Balls
1/1 Waiter Walk

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November 21, 2016

I want to thank everybody who was able to attend our the Alpha Friendsgiving on Saturday night.  We’re thankful for each and every one of you and hope you enjoyed the evening, I know we did.

Thanksgiving week schedule:
M-W – Regular schedule
Thanksgiving – 9am only
Friday – Open Gym 10-2
Saturday – Regular schedule

Warm Up:
Squat Prep
3rds
10 Kips/Kipping Practice
:30 Goblet Squat Hold
10 EB Thruster

Strength:
Back Squat
Level 1: 3 x 5 (+5)
Level 2: Every 5min x 3 – 2 @ 95%
*Weight based off of 3RM

WOD:
“The Gobbler”
10,9,8…3,2,1
Thruster (115/85)
T2B

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February 10, 2014

Note:  We currently only have 7 members paid up for the nutritional challenge please see me this week with your entry fee so that we can auction off the goodie basket.  We will be pulling a name this coming Fri. so please be square before then.  

Strength: 

Thruster – 30 min to work to a heavy single or simply work technique

WOD:

12-9-6-3

Front Squat (135/95)

Ball Slams