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Check out our new logo wear. All apparel can be purchased at our new Box store. We also carry No Limits Sports Nutrition products, Reebok, FitAid, Kill Cliff, Amara, Rock Tape, WOD Repair Lotion and HicFit Gear.

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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Friday, July 3, 2015

Reminder: Normal schedule today and Saturday

WARM UP

50-30-10

Jumping Jacks

Mountain Climbers

High Knees

Butt Kickers

Then: 20 Spider Lunges

STRENGTH

10 Minutes to Complete 60 ring rows.

Intermediate: Walk your feet as far out as possible

Advanced:  Place feet on a box

WOD

For Time:

40  - Pull-ups

40 - KB Swings 53 / 35

40 - HL Push-up's

100 - Double Unders

40 -Dead Lifts 185 / 135

40 - Ring Dips

40 - DB Thrusters 45 / 25

40 - HSPU

RX+ Strict Pull-up's and HSPU

       
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Thursday, July 2, 2015

WARM UP:

8 Minutes

50 m Run

10 - Good Mornings

5 - Dive Bombers

10 - TTJJ

5 - Air Squats

STRENGTH:

Dead Lift

20 minute to complete the following

Take up to a 1 rep daily Max

Directly after and with in the 20 Minutes complete

Intermediate:  5 sets of 3 @ 80% of daily max

Advanced: 5 sets of 3 @ 70% of daily max in a deficit

WOD

5x

15  -Wall Balls 20 / 14

10 - T2B

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Wednesday, July 1, 2015

WARM UP:

Coaches Choice

MOBILITY:

Coaches choice for each area

Lats

Wrist

5 Minute Squat test

SKILL:

10 minutes:  Complete 5 Sets of 8 at a heavy weight.

Intermediate: Single are Russian Kb swings

Advanced: Double Russian KB swing

*again this is a movement that we want you to be cautious of.  Do not try to show out as this is accessory work.  While it should be fairly heavy it should be safe.  This movement will help in stabilizing the core.

WOD

12 Minuter AMRAP

Sumo Dead Lift High pull 75 / 55

Lateral Burpee over bar

Ascending ladder style ie..... 1,1 - 2,2 - 3,3 and so on

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Tuesday , June 30, 2015

WARM UP:

3x

50 - Jumping Jack

40 - High Knees

30 - Arm Circles

20 - Good Mornings

10 - Inch worms

MOBILITY:

Coaches choice for both movements

Shoulder

Thoracic

STRENGTH:

10 Minutes to complete 60 KB Strict Press from the kneeling position.

While on knees toes should be facing down and your body should be tall. No bend in the hip. KB's to rest on shoulder.

You can work in a group if need be to help place weights on shoulders.  Please do not under estimate how hard this movement is.  Even a pair of 35's for guys can get heavy.

WOD

18 minute AMRAP

200 m Run

200 m Run Backwards

200 m Run w/ plate 45 / 25

25 - Box Jumps 24 /20

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Monday, June 29, 2015

WARM UP:

8 minutes

50 - Jump rope

5 - Inch Worm

10 - Spider Lunge

15 - TTJJ

STRENGTH;

15 Minute EMOM

3 Push press @ 70% BW

CORE WORK

TABATA 8 Rounds of each

Hollow Holds

Super Man Holds

Planks

WOD

12 Minute AMRAP

300 M Run

30 - Over Head Walking Lunge

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Friday, June 26, 2015

WARM UP

3x

10 - Spider Lunges

20 - Good Mornings

30 - Mountain Climbers

40 - Jumping Jacks

SKILL

10 - Minutes to complete. Take no more than 60 seconds rest

5 Sets of 6 of Ring Dips

Advanced Muscle up to 6 Dips

WOD

40 - Push Press

10 - Burpees

40 - Front Squats

10 - Burpees

40 - Hang P. Snatch

10 - Burpees

40 - Back Squats

10 - Burpees

40 - Hang P. Cleans

10 - Burpees

All ball work performed with 75 / 55  RX+ 95 / 75

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June 25, 2015

WARM UP

Coaches Choice

SKILL

5 Rounds of Max Handstand Holds

*all separate scores

WOD

18 Minute

*1st 6 minutes

20 - Sumo DL High Pull 75 / 55

100 m Over Head Plate Carry 45 / 25

*2nd 6 Minutes

20 - Incline Push - up's ( feet on 20" box )

50 - Double Unders

*3rd 6 Minutes

20 - DB Push Press 45 / 25

20 - T2B

   
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June 24, 2015

WARM UP

5 Minutes Jump Rope

3x

30 - Mountain Climbers

20 - TTJJ

10 - H.R Push up's

STRENGTH

20 Minutes to complete

5 Sets of 3 Split Jerk  @ 70% of one rep max

Then take to a Single rep daily Max.

Two separate scores to put in.

WOD

20 Minute AMRAP

30 - Turkish get up's 45 / 25 ( Buy in )

Then:

20 - KB Swings 53 / 35

20 - Sit-up's

200 M Run

RX+ Toes to Bar & 70# KB

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