Monday 8-19-2013


Monday 8-19-2013

Workout of the Day
New Squat Cycle! This will be intense!  Three sessions per week – Mon/Wed/Fri – for 5 weeks and we will re-test during week #6.  Please, if you miss a day please make it up on your own during Open Gym or before/after class and ask a coach if you have any questions.  We will have handouts at the gym this week for you to follow on your own as well.
1×3 65%
1×4 75%
3×4 85%
1×5 85%
50 kb swings 55/35
30 Abmat sit ups

Olympic Strength
Snatch – 60% x 3,70% x 3, 80% x 3 x 4
Clean & Jerk – 60% x (3+1), 70% x (3+1), 80% x (3+1) x 3
Power Jerk BNK – 60%x3, 70% x 3 x 3
Snatch Pull – (80%x4, 90%x3) x 4
Clean Segment Deadlift (1″, hip) – 85% x 3 x 3
Back Squat – 60%x3, 70%x3, 80%x3, 85%x2
Box Jump – 4 x 3

Thanks to everyone who came out for the fundraiser WOD for the Penick Family!!Your donations, are really appreciated! We love how our CrossFit family can come together like this!!

Do you have any friends or family that are new to CrossFit or exercise in general? A little intimidated to start barbell work? Then Alpine’s Bootcamp is for them!

We believe that consistency along with varied high intensity workouts achieve the BEST results for overall fitness. This class is great for anyone who is new to or curious about CrossFit or exercise in general.  Each one hour class includes a dynamic warm-up and various mobility exercises to get you ready to work safely and effectively. Bootcamp will utilize the CrossFit methodology with body weight exercises, running, rowing, plyometrics, kettlebells, medicine balls, dumbbells, tires and more! Boot camp will NOT utilize technical barbell movements such as Olympic Weightlifting or skilled gymnastics as found in our regular CrossFit classes.  You DO NOT need to attend the Foundations program! Get started any time! Get started TODAY!!


  • ·         A FUN, supportive environment
  • ·         Workouts for ALL fitness levels and abilities
  • ·         Workouts that are FUN and TOUGH
  • ·         Positive, motivating and encouraging coaches
  • ·         Accountability of goals
  • ·         Increased strength, endurance, coordination and agility
  • ·         Nutrition counseling – learn how to fuel your body for performance
  • ·         Team building – Come sweat and reach your goals!

You are not paying for a typical gym membership where they don’t care if you show up or not! Your coach and fellow bootcampers will be call you if you “missing”!! Our Bootcamp includes the highest level of certified, professional coaching and experienced programming, in a positive and fun environment for a fraction of the cost of personal training!

Current Alpine Members are welcome to attend as well.

August 26th, 28th and 30th from 9:30am -10:am! Drop the kids off at school and come check out Bootcamp for free!!




2 Responses

  1. Cliff

    Thank you everyone for coming to the fundraiser wod!! It was so awesome to have that big of a turnout and the donations were awesome to receive. It will help my brother tremendously!! Thank you everyone for the support and love!!