June 14, 2019

By Alpha Athletics Crossfit 412 | June 13, 2019

Weights for Wayne is tomorrow! The gym will be closed after 1PM today. There will be no evening classes. Warm Up:4min Warmup jog8min WAMRAP10 Kips / Kipping Practice 5 High Box Jumps (Build)10 KBS – Build to working weight Partner WOD:25min AMRAP 2 x 800m Run2 x 400m Run 4 x 200m Run All movements…

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September 29, 2017

By Tony Fusaro | September 28, 2017

Schedule Update: Tomorrow NO 9am class.  We will hold the FREE Community workout at 10am (all members, families, and friends welcome) followed by the Alpha Decathlon.  We will be cooking out and there will be drinks supplied by Alpha.  Please feel free to bring a side dish if you wish.  Hoping to see you all…

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September 13, 2017

By Tony Fusaro | September 12, 2017

CrossFit:  Warm Up: Rack Mobility 6min WAMRAP 20 Double Unders/Practice 10 Scap Activation Drill 10/10 Single Arm Press 5/5 Knee Hug Lunge Step Strength: Split Jerk Level 1: Technique/Heavy 3 Level 2: 5 x 3 (Build) WOD: 10min EMOM 1 Strict Press (135/95) 2 Push Press 3 Push Jerk 20 Double Unders (2:1) Hump Day…

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