May 7, 2020

By Alpha Athletics Crossfit 412 | May 6, 2020

WOD:“Tatooine Tabata That” 8 rounds each, 1 min Rest Between Blocks Single Arm DB Bent Over Row 0:00-4:00 Single Leg DB Step Up 5:00-9:00 Sit-Ups 10:00-14:00 DB Halo 15:00-19:00 *On single arm/leg movments, alternate per round **Score is lowest output in any round of each movement

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January 17, 2019

By Alpha Athletics Crossfit 412 | January 16, 2019

CrossFit: Warm Up: 8min WAMRAP 10 Scap Depressions :40 Pillar with pushup5/5 Reverse Lunge to high knee15 Banded Hamstring Curls Strength: Weighted Step UpAll Levels: 3 x 7/7 *Heavier than 1.10.19* WOD:“Tabata That”:20 of work – :10 of rest x 8 – Rest 1min between movementsStrict PullupsMB SitupsHRPUGoblet Squat*Score is lowest output in any given…

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January 18, 2018

By Alpha Athletics Crossfit 412 | January 17, 2018

Don’t forget tomorrow Friday January 19th Alpha Happy Hour at Walnut Grill in the Waterworks.  Festivities begin around 7pm hopefully you can make it and spend some time outside of the gym with your fellow Alpha members. CrossFit: Warm Up: 3rds 10 Scap Depressions 10 Banded Pullaparts 10 True Pushups 10/10 Strict Mountain Climbers 10…

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