October 11, 2018

By Alpha Athletics Crossfit 412 | October 10, 2018

*Schedule Reminder – There will be NO 12pm noon class.  Sorry for the inconvenience.* CrossFit: Warm Up: 3rds 10 Scap Progression 5/5 Knee Hug Lunge Step 5/5 Pillar with arm reach Hip Mobility :10 AB Sprint Strength: 8min EMOM Even: 6 Strict Pullups Odd: 6/6 Weighted Lunges WOD: “LATT” 5rds :30 AB Sprint Rest 2min…

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January 26, 2018

By Alpha Athletics Crossfit 412 | January 25, 2018

Warm Up: 3rds :45 Deadbug 8 Feet Elevated Ring Rows 8 BB Good Mornings (Build) :30 Pillar 5 Deadlifts (Build) Strength: Deadlift All Levels: 1 every  :30 for 10min *Heavier than 1.17.18 or app. 95%* WOD: “LATT” 5rds :30 Max Cal AB 2:00 Rest *Score is total calories* OR Acitve Recovery – Your choice

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January 11, 2017

By Tony Fusaro | January 10, 2017

Warm Up: 3rds PA Snatch Warmup 5 EB OHS Then 3 Snatch Balance x 4 (Build) Strength: Hang Squat Snatch Level 1: Technique Level 2: Heavy 3 EMOM: Every :15 for 5min 1 rep @ Heavy 3 Tester: LATT Every 3min :30 Max Calorie AD *Score is total Cals

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