September 4, 2019

By Alpha Athletics Crossfit 412 | September 3, 2019

QuickFit Warm Up:3min Get Your Chili WarmThen 3 rounds of Cindy WOD:800m Run/1000m Row/60/40 Cal AB 33 Burpees 800m Run/1000m Row/60/40 Cal AB 33 Air Squats 800m Run/1000m Row/60/40 Cal AB 33 Pullups *20min cap CrossFit Warm Up:Overhead/Rack Mobility3rds10 – 3 point drill EB PA Snatch Warmup8 Front Squat (Build)6 St. No Jump Burpees Strength:…

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Otober 10, 2018

By Alpha Athletics Crossfit 412 | October 9, 2018

Warm Up: Deadbugs: 1:00 on/off x 3 3rds 5 Strict Pullups 8 BB Good Mornings 5 Strict No Jump Burpees 5 Deadlifts (Build) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 4 x 3 (Build) WOD: “Arthritis” 10-8-6-4-2 Deadlift (225/155) 2-4-6-8-10 B.O.B 100m Sprint

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February 9, 2018

By Alpha Athletics Crossfit 412 | February 8, 2018

Tonight: Bros and Brews @ 5:30pm.  As a bro you are free to do which lift you choose as long as it involves gains.  Alpha will provide some beer but if you have a special brand/style you like bring it.  We will provide a cooler and ice.  See you tonight. Warm Up: Rack / Thoracic…

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November 15, 2017

By Alpha Athletics Crossfit 412 | November 14, 2017

Don’t forget this coming Saturday is the annual Alpha Friendsgiving.  Sign up sheet for side dishes is in the back on the cubbies see any of the coaches with questions.  Festivities begin at 6pm, dinner served at 7pm.  See you there! CrossFit:  Warm Up: 8min WAMRAP 20 Double Unders/Practice 15 Wall Balls 10 Banded Pullaparts…

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April 12, 2017

By Tony Fusaro | April 11, 2017

Warm Up: Rack Mobility PA Clean Warmup x 2 3 position clean x 4 (Build) Strength: Clean Level 1: Technique Level 2: 5 x 2 (Build) *Focus is pull under and catch WOD: “Special J” 10-8-6-4-2 Power Clean (135/95) B.O.B 100m-200m-300m-400m-500m Shuttle Run

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