March 21, 2018

**Schedule Note – Alpha will be CLOSED Saturday March 24th for a clinic from Dr. Travis Jewitt.  There will be NO classes but we will post an at home WOD for those interested** Warm Up: 3rds 1:00 Deadbug 8 Feet Elevated Ring Rows 8 BB Good Mornings (Build) 5 x 1 Speed Deadlifts (Build) Strength:…

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August 16, 2017

CrossFit:  Warm Up: Deadbugs 4 x :45 Then 3rds 8 Pulls 8 BB Good Mornings (Build) 10/10 Jewetts 4 Speed Deadlifts (Light) Strength: Deadlift All Levels: 1 every :30 for 15min *Ideal weight is the same as 5RM from 8.4.17* Tester: 2min Max Cals Bike (Yes, that is it:) Hump Day Pump: Snatch Grip Deadlift…

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