March 22, 2018

By Alpha Athletics Crossfit 412 | 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** 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 12, 2018

By Alpha Athletics Crossfit 412 | March 11, 2018

Warm Up: Ankle Circuit 3rds 20 Double Unders / Practice :25 Nose 2 Wall HS Hold 5 Burpee Walkups :25 Goblet Squat Hold 5 :03 Pause FS (Build) Strength: Front Squat Level 1: 3 x 5 (+5) Level 2: 4 x 5 @ 80% – Rest :90 *Weight from 3.5* WOD: “Captain” 21-15-9 HSPU Goblet…

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March 9, 2018

By Alpha Athletics Crossfit 412 | March 8, 2018

Week 3 of the Open and boy do we have a doozy!  Excited to see you all attack this workout today and tonight. Warm Up: Ankle Circuit 3rds 10 Kips/Kipping Practice 10/10 Single Arm Press 10 EB OHS WOD: Open 18.3 For Time 2rds 100 Double Unders 20 OHS (115/80) 100 Double Unders 12 Ring…

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March 1, 2018

By Alpha Athletics Crossfit 412 | February 28, 2018

Don’t forget tomorrow evening is the second week of the Alpha Open and FNL.  If you can’t make it tomorrow Saturday at 10am is the designated make up time.  IF you can’t make either time see a coach to schedule before next Monday. CrossFit:  Warm Up: Ankle Circuit Overhead/Wrist Mobility 3-4-5 PA Snatch Warmup 10/10…

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February 27, 2018

By Alpha Athletics Crossfit 412 | February 26, 2018

CrossFit:  Warm Up: Shoulder DROM 3rds 10/10 Single Arm Press 5 Strict No Jump Burpees 5 Broad Jumps 5 Push Press (Build) 100m Jog Strength: Push Press Level 1: 3 x 5 (+5) Level 2: Heavy 5 then 1 @ 80% for MR WOD: “Smoke em if you got em” For Time 200m Run 15-12-9-6-3…

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February 7, 2018

By Alpha Athletics Crossfit 412 | February 6, 2018

Warm Up: :45 / :45 Deadbug x 3 3rds 25 Double Unders / Practice 8 Feet Elevated Ring Rows 8 Bent Over Rows 5 Deadlifts (Build) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 4 x 4 *Same weight as 1.26.18* WOD: “Rocking Chair” 6rds 1min on / 1min off 5/5 Rotational Ball…

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February 1, 2018

By Alpha Athletics Crossfit 412 | January 31, 2018

CrossFit:  Warm Up: Ankle Circuit 3rds 30 Double Unders / Practice PA Clean Warmup (Build) 10 Kips/Kipping Practice 4 Broad Jumps :20 HS Hold Hero WOD: “Nutts” For time: 10 HSPU 15 Deadlift, (250#) 25 Box jumps, (30/24) 50 Pullups 100 Wallballs (20/14) 200 Double Unders (3:1) Run 400 meters with a 45lb plate BodyFit:…

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January 30, 2018

By Alpha Athletics Crossfit 412 | January 29, 2018

CrossFit: Warm Up: 3rds :15 Hollow Hold & :15 Superman Hold 10 Kips / Kipping Practice 2/2 Leg Cradle Lunge Step Horizontal Rotation 10 Plate Touches Strength: All Levels: 10min Alternating EMOM Even: 5 Strict Pullups Odd: 5/5 Split Squats WOD: “Doctor, Doctor” Alternating Tabata x 8 1) T2B 2) Ball Slams *Score is total…

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January 16, 2018

By Alpha Athletics Crossfit 412 | January 15, 2018

CrossFit:  Warm Up: Ankle Circuit 3rds 25 Double Unders / Practice 5/5 Pillar w/ arm reach 10/10 Bottoms Up KB Press 8 Strict No Jump Burpees Strength: Strict Press Level 1: 3 x 5 (+5) Level 2: Heavy 4 then 1 @ 80% for MR WOD: “The Cliff” Every 2min x 7 1: 2 Burpees…

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January 2, 2018

By Alpha Athletics Crossfit 412 | January 1, 2018

I hope everybody enjoyed the holidays but now it’s time to get back to work.  Time to focus and take steps towards our 2018 goals. Thank You to everybody who joined us last Friday for the Alpha Holiday Party at Pub 333.  It’s always fun to spend time outside of the gym with your fellow…

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