January 30, 2020

By Alpha Athletics Crossfit 412 | January 29, 2020

CrossFit Warm Up:Low back/hip/glute activation prep 3 rds (10:00 cap) 10 Goblet Squats 10 Tuck Jumps 10 AKBS (build) WOD: “Morrison”50-40-30-20-10 Wall Balls (20/14)Box Jumps (24/20)KBS – American (53/35) *12.31.18* QuickFit Warm Up:2 rds (5:00 cap) 10 Goblet Squats 10 Tuck Jumps 10 AKBS (build) WOD: “Reverse Morrison” 10-20-30-40-50 Wall Balls (20/14)Box Jumps (24/20)KBS –…

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December 31, 2018

By Alpha Athletics Crossfit 412 | December 30, 2018

Schedule Reminder: NO evening classes. Enjoy this last day of 2018 and let’s get ready to hit the ground running in 2019! Warm Up:Ankle Circuit5min Double Under Practice8min WAMRAP5 Box Jumps (30/24)10 Pushups10 KBS (Build to working weight)15 Air Squats Hero WOD:“Morrison”50-40-30-20-10Wall Balls (20/14)Box Jumps (24/20)KBS – American (53/35)*Compare to 12.26.17*

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December 26, 2017

By Alpha Athletics Crossfit 412 | December 25, 2017

I hope you all enjoyed the holiday with family and friends.  Time to get back in the gym and work off those cookies.  Be consistent this week and set yourself up for a successful 2018! *Workout will be the same for both CrossFit and BodyFit* Warm Up: Ankle Circuit 5min Double Under Practice 8min WAMRAP…

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