Monday – 050117

A10 1 Minute: Max bicycles 2.5 Minutes: 4 pull-ups, 4 Box Jumps, 4 Air Squats 1 Minute: Max Swings 1 Minute: 4 Pull-ups, 4 Box Jumps, 4 Air Squats 1 […]

Sunday Huddle, May 1-7

Stay on top of all things Alchemy with our weekly Sunday Huddle and follow us on FB for the latest.  Our Community ARun is back! Meet at North Loop this Saturday at 7:30am. […]

Sunday – 043017

A10 21-15-9: Thrusters Box Jumps … then … 21-15-9: Swings TTB A20 21-15-9: Thrusters Box Jumps … then … 21-15-9: Swings TTB … then … 21-15-9: BO Row Push Press [...]

Saturday – 042917

A10 10 Muscle Snatch (R) 10 Muscle Snatch (L) 10 Burpees A20 7 Minutes: 10 Muscle Snatch (R) 10 Muscle Snatch (L) 10 Burpees of A10 6 Minutes: Slow Flow […]

Friday – 042817

A10 6, 5, 4, 3, 2, 1 Reps: Seated, single arm strict press on the right + Seated, single arm strict press on the left … 15 Pull-ups … 1, […]