August 24, 2018

Warm Up: Deadbugs 1:00/1:00 x 3 3rds 8 BB Good Mornings 8 Austrailan Pullups 5 Box Jumps (AHighAP) 5 Deadlifts (Build to heavy) Strength: Deadlift Level 1: 3RM Level 2: 1RM – Go Get a PR! Choose Your Own Adventure: WOD: Faceoff Retest For Time 250m Row 20 Cals AB 12 Burpees Flex Sesh: 4x…

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November 17, 2017

Don’t forget tomorrow evening is Alpha Friendsgiving beginning at 6pm.  Dinner to be served at 7pm.  Alpha will provide the birds and drinks please bring your best side dish.  Spouse and Sig O’s welcome, please no children.  Hope to see you all there! CrossFit: Warm Up: 3rds 3 way Pillar Series 12 Banded Good Mornings…

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November 14, 2017

We’re Back!! CrossFit: Warm Up: 3rds PA Snatch Warmup 2/2 Knee Hug Lunge Step Vert Flex/Ext 10 EB Strict Press Strength: Low Hang Snatch Level 1: Technique Level 2: Heavy 3 WOD: “Darkness” 15min AMRAP 10 Pw. Snatch (75/55) 10 Pullups 5/5 Fr. Rack Lunges 10 Push Press BodyFit: 162 Warm Up: Get Your Chili…

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March 24, 2017

Last FNL of 2017!  Join us for the last workout of the 2017 CF Open then stay after and hangout with your fellow Alphaholics (you do NOT have to participate to join us for the night).  Looking forward to seeing everybody tonight! Warm Up: 500m Row – easy pace 5min WAMRAP 10 Kips/Kipping Practice Child’s…

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