Schedule

 

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

5:30 AM

Courtney 

CrossFit

Courtney

CrossFit

Lauren

CrossFit

Courtney

CrossFit

Lauren

CrossFit

 

8:00 AM

Chris

CrossFit

Crystal

CrossFit

Chris

CrossFit

Crystal

CrossFit

Chris

CrossFit

 

 

         
Lauri
Yoga
8:30AM

12:00 PM

Chris

CrossFit

Brenden

CrossFit

Chris

CrossFit

Brenden

CrossFit

Chris

CrossFit

Chris 
CrossFit
10:00 AM

4:00 PM

Brenden

CrossFit

Lorne

CrossFit

Brenden

CrossFit

Lorne

CrossFit

Austin

CrossFit

 

5:00 PM

Brenden 

CrossFit

Lorne

CrossFit

Brenden

CrossFit

Lorne

CrossFit

Austin

CrossFit

 

6:00 PM

Chris

CrossFit

Austin 

Introduction

Lorne

CrossFit

Brenden

CrossFit 

Austin

Introduction

Lorne

CrossFit

Austin

CrossFit 

 

7:00 PM

Brenden

 CrossFit 

Lorne

 CrossFit

Brenden

  CrossFit  

Lorne

  CrossFit

Closed

 

07:15 PM  

Mark

Combat Hapkido

       

Scroll to the bottom to download a printer-friendly version of the schedule

Student Athletes do qualify for a non contract discounted membership rate. *See rate sheet for details.

 

CrossFit workouts consists of an extensive warm-up including Myofascial release, stretching, and joint position correcting. Together we then move onto the practice and explanation of the exercises for that day’s workout. Then everyone will complete the workout of the day, (WOD). Every workout will have a prescribed (RX) weight and rep count for each exercise. These are set to challenge the best athletes in the facility that day. These standards can and will be modified, as needed, for each persons individual needs. Maybe less weight or less reps or even an alternate exercise may be used to make sure everyone is working to their capabilities for that days WOD. Every workout from start to finish will be continually coached by a certified CrossFit Coach! You will never workout on your own. All Afternoon Classes are open to Student Athletes, Grades 7 - 12. 

 

Introductory Classes are required for all members new to CrossFit. Any member may opt to attend more Intro classes after their initial completion. The whole Intro program consists of 2 workouts. These workouts are offered as two personal training sessions. This means we will meet with you on any day and time we have an available coach for you.  In these classes, you will learn proper exercise form and coaching que’s for all the major lifts and movements.  Upon completion of the Intro Program you will feel confident knowing how to properly perform Squats, Presses, Pulls, Jumps, and other movements we use in our workouts.

Olympic Lifting Classes are included in all monthly memberhsips. Oly class is available to non ACF members are a rate designated on the membership rate page. Please call 830.643.1811 for questions about non-membership Olympic Lifting Class access.  This class is held 2x per week. Please see the current schedule page for up to date dates. This class will last from 60-90 minutes long. You will be taught proper technique from one of two USAW Olympic Weightlifting Club level coaches. The Clean and Jerk and Snatch are the main two lifts we focus on. Many variations of these lifts are used as well as Squatting, pulling and pressing, to help improve form and increase strength. Olympic Weightlifting has the greatest carryover on improving many aspects of your fitness and strength. You will PR all the time on your Olympic lifts as well as every other CrossFit workout.

CrossFit Endurance Camps come with an extra fee. Camps are one day long and usually last from 4-5 hours. Our coaches have attended multiple POSE running seminars and attained the CrossFit Endurance Running Coaching certificate program. They are highly qualified and experienced in the endurance training world. Classes are designed to teach its participant how to run with proper technique. We coach running with a specific movement pattern. You will learn and perform countless drills and skills designed to teach you body how to run with proper technique. You will learn how to run more efficiently, in order to prevent injuries and improve your times. This class is a learn how to run class only.

We do offer running programs that will provide you with a blueprint for a specific race distance. It will be up to you to complete that program and train for your race. We have 5k, 10k, ½ marathon, full marathon sprint triathlon, Olympic tri, and ½ iron man tri programs. Each program if followed properly will almost guarantee your strongest and most enjoyable event ever.

If you perfer continuous coaching for your running program on a regular basis, this falls under personal training and/or small group training. Please see the personal training price sheet for details.

 

Combat Hapkido Is instructed by a third party coach who charges  his own fee. You do not pay any fee to Alpha CrossFit if you are just participating in this class. The fee is $55 per person per month and open to the public.  It is an extremely realistic and versatile discipline of self protection, which includes a variety of strikes, kicks, and joint locks, pressure points, grappling and disarming techniques. It is well suited for all ages. The essence is Combat Hapkido is pure self defense. It is the synthesis of dynamic concepts, scientific principles, realistic application and common sense. Please contact Master Mark Schierhoff-Roane at 830.469.6769 or camgrp@hotmail.com.

 

 
 
 
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