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January 20, 2014

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Remember this coming Saturday January 25th we will be having a meeting to cover our upcoming nutritional challenge.  We will go over the guidelines and introduce our new supplement line from Advocare, http://www.advocare.com/140147803.  This meeting is open to everybody, including non Alpha members.  If you have a friend or loved one that could benefit from participating please bring them along.  If you have any questions please see me in class.

Strength:

Front Squat 3×5 @ 85% of 3RM

WOD:

“Karen”

150 Wall Balls for time

**15min time cap 

 

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