Today's workout

5 rounds for time:

50 Mountain Climbers (50 each leg)
25 Situps

Lots of festivals this time of year in Memphis. My only complaint is the weather. I guess we all need to suck it up and keep on keepin on.


Cory feeling the pain of Angie



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Todays Workout

10 rounds:

100 meter sprint
1 minute rest

Good Combinaiton!



Why does Tim always look like he just got done smoking something after every workout?


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Today's Workout


For Time:

75 Burpees

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Recent Whiteboard

Too little emphasis is placed on plyometric conditioning and the effect it has on jump development. A strong vertical/horizontal/plyo jump is an innate survival skill. And something we should practice frequently. This weeks trio of bodyweight workouts will assist in the development of the groups of muscle responsible for explosive jumping movements.

The power for this jump was generated from plyometric contraction and release from the first bench step.


Today's Workout

5 rounds for time.

75 toe jumps (Think of jump-roping with no rope) or single jump ropes
15 Tuck Jumps (Jump and pull your knees to your chest mid-jump)

Even Little Miller.

Miller showing us how to row


GOOD JOB MILLER!

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Today's Workout

5 Rounds for time:

10 Jumping Jacks
10 Squats
10 Pushups
10 Mountain Climbers
10 Situps
10 Leg Raises

My friends have started asking me to dress up like Richard Simmons next halloween. Shane created a simulation of what I might look like:



We shall see if this develops into reality.

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Todays Workout

5 Rounds for time:

100 jumping jacks
100 mountain climbers

Hey guys,

Im working out the kinks on how I will be presenting the Commando Krav Maga classes. I have decided to make it a second program to run parallel with the CrossFit personal training program. More details to be released soon.


Todays Workout

10 100 meter sprints
Rest 1 minute between each sprint.

Brooke working on ring pushups



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Yesterdays Whiteboard

I created a workout in honor of one of our CrossFitters (Tim) yesterday... dubbed "Tabata Quadstacker". This is due to Tim's infatuation with the Quadstacker sandwich from the BK.


Cory and Tim Pushing Through the Quadstacker


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Today's Workout

5 minutes inverted in a handstand. Use a wall for balance if you need to. This is total time inverted so stop the clock if you come down to rest.

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Yesterdays Whiteboard


Cory had his first taste to the Lactic wall.... How about those pushups Cory!

The last 2 CrossFitters of the day, Tim and Cory, took me seriously when I told them if they bust the slam-ball, they win todays competition. Not only did they bust a slam-ball... the busted ALL 3 slam-balls.

GOOD JOB GUYS!

Cory Slamming


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Today's Workout

3 mile run.

Simple, sweet and effective. 3 miles for time.


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Yesterday's Whiteboard

In an effort to increase the already apparent competitive spirit in our athletes, I will be posting our daily white-boards.

Check these boards to see how your friends are doing, and to show off your accomplishments to your friends and family.

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Today's workout:

For time:

50 high jumps
50 squats
50 situps
50 pushups

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Helen just completed the second phase of her Yoga instructors course.

CONGRATS HELEN!




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Today's White-board


Helen and Cory tied for top honors.

I don't know about the rest of you, but spring is taking its toll on me. Ive been fighting a serious case of lethargy for the past week. The weather probably has something to do with it.


Daniel doing high L-sit on rings


Todays workout: 250 jumping jacks

Perform 250 jumping jacks as quickly as possible.

Don't clap at the top... It's wasted energy
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T-Shirt Ideas.... Think you have a great idea for a CrossFit Alpha t-shirt....

Share It!!

Today seems to be a good day to run.

Workout

5 rounds for time of:

200 m run (1/8 mile)
10 squats
10 pushups

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Taken from Catalyst Athletic's

There have been a lot of questions and rumors circulating following Aimee Anaya's withdrawal from the National Championships last month. USADA even showed up the next morning for urine samples (clean of course).

We've released a quick video explaining what happened.

Today's is a classic workout.

Workout: 200 Squats

200 squats for time. Remember, the higher your cycle rate, the more efficient the squats are.

I'm going to be on the road a lot this week, but I will do my best to fit you guys in.

This weeks workouts will be some of my favorites to do when I am on the road. Let's do them together shall we!

I will also be showcasing some pictures we took at the park last week.


Todays Workout: 10 vertical jumps 10 push-ups - 5 rounds

5 Rounds for time:

10 Vertical Jumps
10 Pushups

Demo here!

Here is a shot of the Flag taken at the park

The weather is warming up beautifully in Memphis. Great time to start physical activity.

Todays Workout: 200 air squats for time.

200 squats, completed as quickly as possible.


ENJOY THE WEATHER!