September 26, 2020

HERO WOD:“Bauer”2 minute Plank (Accumulate)13 Burpees18 Kettlebell Swings (50/35)31 Push-Ups53 Goblet Squats53 Burpees31 Kettlebell Swings18 Push-Ups13 Goblet Squats2 minute Wall Sit (Accumulate)

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December 13, 2019

QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard 2 rds (6:00 time cap) 10/leg Single Leg Glute Bridge 10m/each Forward/Backward Quadruped Crawl :20/side Star Plank Partner WOD: 250m Row 20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 Burpees *Partners alternate movements each round* **20min Cap** CrossFit: Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (10:00 time cap) 10/leg DB WTD Single Leg Glute Bridge 6/side DB Deadlift with…

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December 5, 2019

CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard 3 rds (10:00 time cap) 1 From Floor Snatch Complex (Build) *From Floor: 2 Pull 1 Power 2 Full20 Lateral Hops Over Bar 1 From Floor Clean Complex (Build) 10/leg Single leg Hops 3 Jerks (Build) Partner WOD:5 Snatch (115/85) 20/20 Double Unders 10 Power Cleans 20/20 Double Unders 20…

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July 22, 2019

This Friday July 26th will be an Alpha Happy Hour at Gators Grill. Join us following evening classes and hang with your fellow Alphaholics. Hope to see you there. Warm Up: Overhead Prep3rds:10 Superfriend + 4 Thrusters 5 Strict No Jump Burpees10-8-6 OHS (Build) Strength: Overhead Squat All Levels: 5 x 3 (Build) WOD: “Survey…

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March 7, 2019

*Schedule Reminder: Saturday 9:30am Free Community workout followed by Flow with Wheels – all are welcome!* CrossFit Warm Up:Shoulder DROM8min WAMRAP 10 Banded Pullaparts 5/5 Walking Lunges 10 True PushupsBench Press Strength: Bench PressLevel 1: 3 x 5 (+5lbs)Level 2: 4 x 6 (Build) WOD:For Completion – 20min clock 10/10 Getup SitupsShoulder Superset (Bent Over…

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September 4, 2018

CrossFit:  Warm Up: 3rds 10 Scap Progression :15 Table Top Stretch 15 KB High Pull 5 Strict No Jump Burpee Strength: 10min EMOM Even: 6 Strict Pullups Odd: 6 Dips *Add weight if necessary* WOD: “Level Up” For Time 2rds 20/20 Hang DB Snatch (55/40) 30 Burpee to Plate 20 T2B BodyFit: 251 Warm Up:…

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March 22, 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** CrossFit:  Warm Up: 8min WAMRAP 25 Double Unders / Practice :20 HS Hold 5 Burpee Walkups 10 Air Squats Skill: Turkish Getup…

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March 15, 2018

CrossFit: Warm Up: 500m Row – Before WB 3rds :20 HS Hold – 5 :03 eccentric HSPU :15 KB Lunge Hold (R&L) 5/5 Knee Hug Walking Lunge 10/10 Bottoms Up Press Strength: All Levels – 10min Alternating EMOM Even: 5 HSPU Odd: 5/5 Split Squats WOD: “Hendel’s Handle” For Time Buy In: 500m Row 30-20-10…

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