October 28, 2013

Wanted to congratulate our friends who competed this past weekend in Columbus, OH

Thanks for reppin’ Alpha Athletics- CrossFit 412!!

It’s always great to see the support from our great community.

Today we will be performing the CrossFit Total.  The total is a max effort lift in 3 different movements Squat, Press, and Deadlift.  We will discuss how to approach the total along with how it will be performed.  This will take the entire hour, please be ready to go at the beginning of class to give yourself enough time to complete the 3 lifts.

WOD:  CrossFit Total

Back Squat 1-1-1

Press 1-1-1

Deadlift 1-1-1