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January 22, 2014

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Don’t forget this Sat. following class we will be holding the kickoff meeting for the Alpha Nutritional Challenge.  We will have our friends from Advocare in to talk about some of the new products that will be available at the gym.  We will also go over all of the rules and how we will be determining winners.  Please remember this challenge is open to anybody so if you have friends, family, co-workers etc. please know they are all welcome.  Any questions see me in class.

Strength:

Snatch – work to a heavy triple

WOD:

30 Snatches for time

**Top of every minute 10 Double Unders

December 30, 2013

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We’re coming up on the end of 2013 and I hope it was as great a year for you as it was us.  I spoke at the Christmas party this past weekend about how much I love what I do and how happy both April and I are about deciding to open the doors of Alpha Athletics – CrossFit 412.  Our first 4 months have been many things to us but above all fulfilling.  You, the members, are the reason I put in long days (really weeks) and I’m ready to continue this ride into 2014.  We’ve almost cleared the holidays (thank god!) and I’m motivated and excited to get going on my New Years goals.  If you have not thought about your goals for this upcoming year you’ve got a few more days to figure it out so start thinking about what you want for 2014 and how you’re going to achieve it.  Let’s make 2014 THE year and let’s get down to business.

**Class note – No evening classes on Tues. (6am, 7am and Noon ONLY) and closed on Wed. New Year’s day.  Back to regular schedule on Thurs. Jan. 2nd.

Strength:

Back Squat 3,3,3

WOD:  Nasty Girls

3rds

50 Air Squats

7 Burpee Pullups

10 Hang Power Cleans (135/95)