October 12, 2018

By Alpha Athletics Crossfit 412 | October 11, 2018

Warm Up: 3rds 10 Face Pulls 10 True Pushups 10 KBS (Build) 5 Box Jumps (AHigAP) Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 3 x 5 (Straight) *~90% of 10.5.18* Hero WOD “Jack” 20 min AMRAP 10 Push Press (115/85) 10 KBS – American (53/35) 10 Box Jumps (24/20) *Compare to…

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September 8, 2017

By Tony Fusaro | September 7, 2017

Alpha Happy Hour tonight Gators Grille in Indiana Township.  Be there or be square.  Party begins when you get there, see you tonight! Warmup: Shoulder DROM 3rds 10/10 Sin Arm Strict Press 3 Consecutive Broad Jumps 10 KBS – American (AHAP) 5 Push Press (Build) Strength: Push Press Level 1: 3 x 5 (+5) Level…

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