May 31, 2018

By Alpha Athletics Crossfit 412 | May 30, 2018

Don’t forget next week is Friends and Family Week here at Alpha.  Invite those friends, family, co-workers, whomever and show them why you love Alpha so much.  ALL classes are Free and open to everybody with or without CF experience.  As always our referral program will get you $50 off your membership as well as…

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May 23, 2018

By Alpha Athletics Crossfit 412 | May 22, 2018

Warmup: 3rds 2/2 Knee Hug Lunge Step Vert Flex/Ext PA Clean Warmup (Build) 15 Elevated Pushups 20 Double Unders / Practice Strength: 10min Alternating EMOM Odd: 4/4  Weighted Lunges Even: 8 Weighted Pushups WOD: “Alpha 250” 10 Squat Cleans (95/65) 20 Pullups 30 Pushups 40 Plate Touches* Ball Slams 50 Double Unders 40 Situps 30…

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March 29, 2018

By Alpha Athletics Crossfit 412 | March 28, 2018

CrossFit: Warmup: 8min WAMRAP 25 Double Unders / Practice 10 Banded Pullaparts 2/2 Knee Hug Lunge Step Vert Flex Ext 8 Dynamic Pushups Strength: All Levels: 5 Rounds Weighted Walking Lunges (4/4) Weighted Pushups 8 WOD: “Slow Motion” 5 Rounds for Completion 10 Pullups 10/10 Medball to Toes 15/15 Peles BodyFit: 208 Warm Up: 8min…

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March 8, 2018

By Alpha Athletics Crossfit 412 | March 7, 2018

CrossFit:  Warm Up: PA Clean Warmup x 2 *Hip Mobility* 3rds 2/2 Leg Cradle Lunge Step Vert. Flex/Ext 7 Strict No Jump Burpees 3-position Squat Clean (Build) Strength: 5rds – All Levels Weighted Lunges – 4/4 Weighted Pushups – 8 WOD: “Restraint” 10 – 1 – Squat Cleans (135/95) 1 – 10 – Bupree Over…

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February 8, 2018

By Alpha Athletics Crossfit 412 | February 7, 2018

Don’t forget tomorrow Bros and Brews starting at 5:30pm followed by Saturdays are for the Girls on 10am Saturday morning.  Both events are open to the public so bring a friend or family member and show why Alpha is awesome.  Hope to see you all there! CrossFit: Warm Up: Before WB – 500m Row –…

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January 25, 2018

By Alpha Athletics Crossfit 412 | January 24, 2018

CrossFit:  Warm Up: Accumulate 100 Double Unders 3rds :25 HS Hold / 3 :05 with :03 eccentric :15 KB Lunge Hold ( R & L) – Moderate 10 Scap depression with pull / 5 Strict Pullups 15 Air Squats Strength: 10min Alternating EMOM Even: 5 Strict HSPU Odd: 5/5 Weighted Lunge WOD: “Cindy” 20min AMRAP…

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January 4, 2018

By Alpha Athletics Crossfit 412 | January 3, 2018

CrossFit:  Warm Up: 3rds 10 Scap Depressions :30 Side Pillar – R 5/5 Knee Hug Walking Lunge :30 Side Pillar – L 5 Burpee Walkups Strength: 10min Alternating EMOM EVEN: 5 Strict Pullups ODD: 5/5 Weighted Lunge Partner WOD: “Allen & Wright” Buy In: 100 Cal Row 100 Pullups 100 Burpee Box Jump Overs Cash…

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June 8, 2017

By Tony Fusaro | June 7, 2017

Warm Up: 8min WAMRAP 20 Double Unders / Practice 10 Knee Hug Lunge Step :30 Plank Hold Strength: All Levels: Weighted Lunges 4 x 6/6 WOD: “Annie on the Run” 50-40-30-20-10 Double Unders Situps 400m Run

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