November 27, 2017

By Alpha Athletics Crossfit 412 | November 26, 2017

Schedule Update: There will be no 9:30 BodyFit class today or Friday. Warmup: Chubbs Sequence 3rds 2/2 Knee Hug Lunge Step Vert Flex/Ext 3 Hands Only Inch Worms 6-8 Strict Pullups 5 Back Squat (Build) Strength: Back Squat Level 1: 3 x5 (+5) Level 2: 3 x 5 (Straight) *Same as 10/24/17* WOD: “Outfitters” 4…

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August 24, 2017

By Tony Fusaro | August 23, 2017

CrossFit Warmup: 3rds :25 HS Hold 2 reps LB Primal Series :10 Table Top Hold 10 KBS – American Strength: All Levels Pistols 4 x (6-8) Dips 4 x (6-8) WOD: “The Traveler” Buy In: 200 m Suitcase Carry 10 Rounds 5 HSPU 10 KB Step Up 15 KBS – Russian Cash Out: 200 m…

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