Posted on

October 11, 2018

*Schedule Reminder – There will be NO 12pm noon class.  Sorry for the inconvenience.*

CrossFit:

Warm Up:
3rds
10 Scap Progression
5/5 Knee Hug Lunge Step
5/5 Pillar with arm reach
Hip Mobility
:10 AB Sprint

Strength: 8min EMOM
Even: 6 Strict Pullups
Odd: 6/6 Weighted Lunges

WOD: “LATT”
5rds
:30 AB Sprint
Rest 2min
*Score is total calories

BodyFit: 262

Warm Up:
8min WAMRAP
Hip Mobility
10 Kips / Kipping Practice
10 Plate Touches
10 Air Squats

WOD:
4rds
Min 1: Max Wall Balls
Min 2: Max Situps
Min 3: Max Ball Slams
Min 4: Max Pullups
Min 5: Max Cals AB
Min 6: Rest

 

Posted on

September 20, 2018

CrossFit: 

Warm Up:
Overhead Mobility
3rds
10 Scap Depressions
10 Walking Lunges
PA Clean Warmup

Strength: 8min EMOM
Even: 6 Strict Pullups *Add weight if necessary
Odd: 6/6 Weighted Lunges

Partner WOD:
“Rory and Boz”
For Time
20 Ground 2 OH (95/65)
800m Run
20 G2OH (115/85)
400m Run
20 G2OH (135/95)
200m Run
20 G2OH (155/115)
100m Run
20 G2OH (185/125)
100m Run
*Both partners must run distance, reps split between teammates

Cool Down: 5min

BodyFit: 256

Warm Up:
Heat Yo Meat 3-5min
Dynamic Warmup
3rds
10 KBS (Build to working weight)
5 Strict No Jump Burpees

WOD:
5rds
20 Calorie Row
20 KBS – Russian (AHAP)
20 Burpees

Cool Down: 5min

Posted on

July 19, 2018

CrossFit: 

Warm Up:
3rds
25 Double Unders or Singles
2/2 Knee Hug Lunge Step Vert Flex/Ext
10 Bent Over BB Row (Underhand grip)
:10 Superfriend Stretch + 4 Thrusters

Strength:
4 x 8/8 Weighted Lunges
Fastest 50m Keg Carry (3-4 reps)
*On a 15min running clock*

WOD:
“Rock Salt”
3rds
25 S2OH (115/75)
25 Front Squat
*50 Double Unders (3:1) between movements*
*Start and finish on the barbell

BodyFit: 238

Warm Up:
Squat Prep
3rds
10 Plate Touches (Build)
10/10 Getup Situp
100m Jog

WOD:
30min EMOM
Min 1: 12 Wall Balls (20/14)
Min 2: 12 Slam Balls
Min 3: 100m Sprint

 

Posted on

June 21, 2018

CrossFit: 

Warm Up:
8min WAMRAP
:20 Nose 2 Wall HS Hold
5 Box Jump + 3 Air Squat
10 KBS – American (Build)

Strength: 10min Alternating EMOM
Even: 8 HSPU
Odd: 8/8 Weighted Lunges

WOD: Courtesy of CFNE
“Kelen Helly”
For Time
1rd “Kelly”
2rds “Helen”
1rd “Kelly”
*1rd Kelly – 400m Run – 30 Box Jumps – 30 Wall Balls
*1rd Helen – 400m Run – 21 KBS (American) – 12 Pullups

BodyFit: 230

Warm Up:
Heat Your Meat
Ankle Circuit
Pick Your FC Weight
Get Ready to Grind

WOD: Inspired by CFNE
For Time
21-15-9
Cal AB/Row
42-30-18
Double Unders (3:1)
200m Farmer Carry
21-15-9
Cal AB/Row
42-30-18
Double Unders (3:1)
200m Farmer Carry
21-15-9
Cal AB/Row
42-30-18
Double Unders (3:1)

Posted on

May 31, 2018

Don’t forget next week is Friends and Family Week here at Alpha.  Invite those friends, family, co-workers, whomever and show them why you love Alpha so much.  ALL classes are Free and open to everybody with or without CF experience.  As always our referral program will get you $50 off your membership as well as a $50 credit for the referred member.  Let’s grow the Alpha community!

CrossFit:

Warm Up:
4oom Jog
3rds
10 Kips/Kipping Practice
2/2 Knee Hug Lunge Step Vert Flex/Ext
10 Pillar with arm reach
10 Goblet Squat (Build)

Strength: 10min Alternating EMOM
Even: 5 Feet Elevated Ring Rows
Odd: 4/4 Weighted Lunges

WOD:
“Holy Squat”
4min AMRAP
21 Calorie Row/Bike
21 T2B
21 Front Squat (95/65)
Rest 3min
4min AMRAP
15 Calorie Row/Bike
15 T2B
15 Front Squat (115/85)
Rest 3min
4min AMRAP
9 Calorie Row/Bike
9 T2B
9 Front Squat (135/95)

BodyFit: 226

Warm Up:
500m Row (Easy)
3rds
5/5 Knee Hug Lunge Step
10 Kips / Kipping Practice
15 KBS – American (Build)

WOD:
For Time
1000m Row
3rds
10 T2B
10/10 Walking Lunge
500m Row
2rds
10 T2B
10/10 Walking Lunge
250m Row
10 T2B
10/10 Walking Lunge

Posted on

May 23, 2018

Warmup:
3rds
2/2 Knee Hug Lunge Step Vert Flex/Ext
PA Clean Warmup (Build)
15 Elevated Pushups
20 Double Unders / Practice

Strength: 10min Alternating EMOM
Odd: 4/4  Weighted Lunges
Even: 8 Weighted Pushups

WOD:
“Alpha 250”
10 Squat Cleans (95/65)
20 Pullups
30 Pushups
40 Plate Touches* Ball Slams
50 Double Unders
40 Situps
30 Back Squats (95/65)
20 Jerks (95/65)
10 Burpees
*Rx+ (135/95)
**Compare to 7.27.17

Posted on

March 29, 2018

CrossFit:

Warmup:
8min WAMRAP
25 Double Unders / Practice
10 Banded Pullaparts
2/2 Knee Hug Lunge Step Vert Flex Ext
8 Dynamic Pushups

Strength:
All Levels: 5 Rounds
Weighted Walking Lunges (4/4)
Weighted Pushups 8

WOD:
“Slow Motion”
5 Rounds for Completion
10 Pullups
10/10 Medball to Toes
15/15 Peles

BodyFit: 208

Warm Up:
8min WAMRAP
:20 HS Hold / 10 Standing DB Press
10 Kips / Kipping Practice
5 Box Jump with 3 Air Squats
10 Elevated Pushups

Partner WOD:
50 Cal Assault Bike
20 Handstand Pushup
40 Box jump Over (24/20)
60 Hand Release Pushup
80 Pullups
100 Wallballs (20/14)
80 T2B
60 Hand Release Pushup
40 Box Jump overs
20 Handstand Pushup
50 Cal Assault Bike

Posted on

March 8, 2018

CrossFit: 

Warm Up:
PA Clean Warmup x 2
*Hip Mobility*
3rds
2/2 Leg Cradle Lunge Step Vert. Flex/Ext
7 Strict No Jump Burpees
3-position Squat Clean (Build)

Strength:
5rds – All Levels
Weighted Lunges – 4/4
Weighted Pushups – 8

WOD:
“Restraint”
10 – 1 – Squat Cleans (135/95)
1 – 10 – Bupree Over Bar

BodyFit: 202

Warm Up:
8min WAMRAP
10 Cals AB
10 Plate Touches
5 Burpee Walkups

Trunk:
3rds
10/10 Partner Russian Twists
10 Straight Leg Lifts
10/10 Standing Teapots

WOD:
Total Work
1:00 – 1:00 – Cal AB
:45 – :45 – Ball Slams
:30 – :30 – Burpees
*Perform 5 rds of each movement before moving on*

Posted on

February 8, 2018

Don’t forget tomorrow Bros and Brews starting at 5:30pm followed by Saturdays are for the Girls on 10am Saturday morning.  Both events are open to the public so bring a friend or family member and show why Alpha is awesome.  Hope to see you all there!

CrossFit:

Warm Up:
Before WB – 500m Row – easy pace
3rds
:20 HS Hold / 3 :05 Hold :03 Eccentric
5/5 Knee Hug Walking Lunge
10 Scap Depressions / 10 Scap Dep w/ pull / 10 Kips /Kipping Practice
8-6-4-2 Strict Press (Build)

Strength:
10min Alernating EMOM
Even: 1 Strict Press *Heavier than 1.31.18*
Odd: 4/4 Weighted Walking Lunge *Heavier than 1.25.18*

WOD:
“The Penguins”
7min AMRAP
20-15-10-5 – HSPU
400 – 300 – 200 – 100 – Meter Row
Rest 4min
7min AMRAP
5-10-15-20
Pullups
Front & Back Weighted Lunges

BodyFit: 194

Warm Up:
Get Your Chili Warm
3rds
5 Pullups
10 Pushups
15 Squats
5 Athletic Burpees *Max Effort Jump*

Trunk:
2rds
10/10 MB2T
10/10 Standing Teapots
10/10 Russian Twists

WOD:
22min AMRAP
10 Pullups
10 Box Jumps
10 HRPU
10 Goblet Squat (53/35)