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HAVE FUN!

It's 2015! Come in and try CrossFit for your first time and enjoy the benefits of more energy, a more fit physique with minimal time investment. Give us a call to get started (209) 712-3037. Read More

OUR COACHES!!

At ALCF our coaches take pride in helping others reach their fitness goals. So come in and meet J.C., Cory, Stephanie and Steve. Read More

WHAT IS CROSSFIT?

CrossFit uses constantly varied functional movements performed at high intensity and incorporates elements of fitness, community, nutrition, lifestyle, sport and fun that set it apart from other training methods. With its scalable, accessible programming that focuses on the functional movements that are key to everyday life, CrossFit can be done almost anywhere – at home, in a garage, school, local park or in an affiliated CrossFit box – and is the perfect fitness application for any committed individual age 6 to 86. Read More

WE DO WORK

Everyday is a new day. Constantly varied, Functional movements at high intensity.

Challenge Yourself!!!!

At ALCF we healthy competition is encouraged. No matter if it's a fundraiser to help others in need or to test your abilities against the best in the area. We encourage FUN!! Read More

CrossFit Weight Lifting Trainer Coarse

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Welcome to Another Level CrossFit - Forging Elite Fitness

The Latest from ALCF

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Wednesday, July 29, 2015

WARM UP

3x

10 - Pause Squats

20 - Mountain Climbers

10 - High Kicks

20 - Jumping Jacks

MOBILITY

Front Rack / Lats

Shoulders

Psoas

There will be two WOD's posted today.  The number 2 WOD  is for those who want to give it a go but you must be able to preform as RX to permission to do.

WOD

1.

21 - 15 - 9 - 15 - 21

STOH 95 / 65  RX+ 135 / 95

Pull-up's

2.

21 - Thruters 95 / 65

8 - Pull up's

7 - C2B Pull up's

6 - Bar Muscle Up's

15 - Thrusters 95 / 65

6 - Pull up's

5 - C2B Pull up's

4 - Bar Muscle up's

9 - Thrusters 95 / 65

4 - Pull up's

3 - C2B Pull up's

2 - Bar Muscle Ups

 
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Tuesday, July 28, 2015

WARM UP

Coaches choice W/ mobility

WOD

3 Minute AMRAP, 5 Minute AMRAP then for time. 2 Minute rest between rounds.

30 - Double Unders

30 - KB Swings

30 - Double Unders

30 - Air Squats

30 - Double Unders

30 - Sumo Dead Lift High Pull w/ KB

30 - Double Unders

30 - Push up's

30 - Double Unders

30 - Hang Cleans 95 / 75

30 - Double Unders

30 - Sit-up's

Athlete will go as far as possible though workout in three minutes. Rest. Athlete will then go through as far as possible in five minutes. Rest. Finally athlete will go through entire WOD for time.

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Monday, July 27, 2015

CrossFit games just wrapped up and new champions emerged and one champion refusing to give up his spot as reining champion, regardless of going team.  If you watched any of the CrossFit Games we hope it left you inspired to get in the gym and go harder, focus and achieve new goals.  Because we are hoping many of you will challenge yourselves next year to compete in the open.  We would like for you to challenge yourself to see how far you have come.  For those that want to make it to regionals we've got you covered too.  As many of you know we have Tuesday and Thursday night team training.  After Moxie it will become a competition class.  We are also looking to add a competition class on Saturdays from 10a -12p.  And we'd also like your input on adding a Sunday class for CrossFit and Competition class.  So if that's something your interested in please speak up and tell a coach.

In other news.  If your competing in Moxie  or going to cheer fellow CrossFitters the shirts and tanks have been ordered and are printing as I write this.   It will work out to $40 for both shirts.  It will be so awesome to look around and see 40+ athletes going hard at Moxie.

Also 31 Heroes is this Saturday.  We would love for everyone to come out and support.  Follow the link to register.

https://www.31heroes.com/register-for-31heroes-2015/?gym=RLPn7K

Enough!! Time to get to the real business

WARM UP

400 m Run

3x

10 - Samson Stretch

15 - Good Mornings

20 - Jumping Jacks

STRENGTH / SKILL

5 x 10 @65% of 1 RM

WOD

10 Minutes EMOM

4 - Burpees

5 - Box Jumps 24 /20

6 - Wall Balls

*Every round failed give yourself 10 Burpees

*I had a great talk with an individual this past week in regards to mobility and ability and meet the demands of the strength portion.  So I thought Id give you something to think about.  First ask your coach about ways to improve your mobility.  Full range of movement is key to the success of your fitness.  Second if something is bothering you and its causing you to back away from heavy lifting try this.  Figure out total pounds you would be lifting through out the sequence given on that day and break it down to complete.  Example....today if your 65% equals 165.  Multiply 165 x 10x5.  That would give you total pounds 8,250.  Then find a suitable weight and rep scheme.  Lets say 95 feels good.  Then I might do 95 x 13 x 7 sets to equal 8,645 pounds.  Now I'm getting the volume.  Volume is different than intensity but it's a great start to getting you back in the game.  And there you go.  Some food for thought.  This does not mean everyone do this method.  It is an alternative if there is an issue.  Follow the program and trust the process.

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Friday, July 24, 2015

WARM UP

3x

100 m Run

10 - Samson Stretch

10 - TTJJ

5 - Inch worms

WOD

3 - 5 Minute Rounds / 1 Minute @ ea station / 1 Minute rest between rounds

DB Snatch 45 / 25

Burpees

Box Jumps 24 / 20

Push Press 75 / 55

Cal Row

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Thursday, July 23, 2015

WARM UP

Barbell Warm Up ( coaches Choice )

STRENGTH / SKILL

Clean + Hang Clean + Jerk

Take Up to a daily Max

WOD

40 - T2B

5x

10 - Wall Balls 20 / 14

15 - Sumo Dead Lift High Pull 75/55 (RX+ 105/75)

Finish W/

40 - T2B

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Wednesday, July 22, 2015

WARM UP

3x

10 Each

Samson Stretch

Lumbar roll backs

Over head squats w/ pvc

Lateral Lunges

STRENGTH / SKILL

Tabata 8 Rounds of each

Hollow Rocks

Russian Twist

V-Up's

WOD

3 - 5 Minute AMRAP's W/ 2 Minute rest between

Round 1

200 m Run

Then: AMRAP

3 - Hang Power Snatch 95 / 65

4 - Over Head Squats 95 / 65

5 - Burpees

 Round 2

300 M Run

Then: AMRAP

3 - Hang Power Snatch 95 / 65

4 - Over Head Squats 95 / 65

5 - Burpees

Round 3

400 m Run

Then: AMRAP

3 - Hang Power Snatch 95 / 65

4 - Over Head Squats 95 / 65

5 - Burpees

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Tuesday, July 21, 2015

WARM UP

Barbell warm up of coaches choice

STRENGTH / SKILL

Max snatch + Hang Snatch.

Power snatch will be allowed for the first snatch.  As for the hang snatch we are looking for speed under the bar.  Obviously if you have any mobility issues scale to your needs.

WOD

12 Minute AMRAP

15 - KB Swings 53 / 35

40 - Double Under.

*Anytime you mess up during Double Unders add 10 more reps to remaining total.  IE... if you trip at 22 you have 18 left + 10 giving you a total of 28 remaining.  If you slip up again within that 28 lets say at rep 12 you have 16 left + 10 giving you 26.  The workout is designed to work on going unbroken.

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Monday, July 20, 2015

All right everyone it's a new week.  And we must keep up the hard work.  We are in summer so the shirts are coming off and Bikinis coming out and I know we all want to look our personal best so when it's hot this week just remember your goals and stay on that grind.

WARM UP

3x

50 M Run

20 - high knees

20 - Butt Kickers

20 - Mountain Climbers

5 - Scorpion Twist

WOD

600,400,200,400,600

3x "Cindy" between each round.  If there is a coma you are doing "Cindy"

" Cindy"

5 - Pull-up's

10 - Push Up's

15 - Air Squats

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