Wade’s Army Update: If you are planning to donate to the Alpha Athletics page in support of our event on Nov. 16th the last day to receive a shirt for a $30 donation is tomorrow Oct. 29th. We will be raffling off a CF basket with awesome gifts from Reebok, RxBar, Stronger Faster Healthier, Last Ditch Effort Gear and more. Every $10 donated to our page gets you an entry for the basket. If you have any questions or would like to support the cause do not hesitate to reach out.
Tabata with 1min rest between each movement
Wanted to congratulate our friends who competed this past weekend in Columbus, OH
Thanks for reppin’ Alpha Athletics- CrossFit 412!!
It’s always great to see the support from our great community.
Today we will be performing the CrossFit Total. The total is a max effort lift in 3 different movements Squat, Press, and Deadlift. We will discuss how to approach the total along with how it will be performed. This will take the entire hour, please be ready to go at the beginning of class to give yourself enough time to complete the 3 lifts.
WOD: CrossFit Total
Back Squat 1-1-1
We will use the first 30min of class introducing the split jerk/working technique. If you are already proficient then you will be finding a heavy double.
Death by burpees
Prior to the WOD we will be setting a benchmark on our 500m row today. If you have not been tracking your workouts to this point get into the habit so that you have a point of reference in the future.
Warmup: Max Effort 500m row
21 KBS (1.5 Pood)
Today is strictly a strength day. We are going to learn a new iteration of the squat, one that is underutilized in my opinon, and also Good Mornings. Both of these movements WILL make you stronger, especially in the squat, so it’s important we learn them now. Hope those hammy’s feel good cause they’re going to work today.
Box Squat 4×6
**Each set you add weight
Good Mornings 3×10
On Saturday November 16th Alpha Athletics – CrossFit 412 will be holding a fundraiser in conjunction with our friends at CrossFit Football in support of Neuroblastoma, a form of pediatric cancer, with a memorial WOD starting at 2pm. Following the WOD food and beverages will be available with a donation and we will be raffling off a CrossFit basket. Tickets for the basket will be available day of the event or you can donate directly to my private page, http://www.stayclassy.org/fundraise?fcid=263163, for a chance to win. For every $10 donated you will receive an entry and a $30 donation gets you a FREE t-shirt. Basket includes product from Kill Cliff Recovery Drink, Last Ditch Effort Gear, Stronger Faster Healthier, RX Bar, Reebok and many more. Reebok has been kind enough to donate a $200 apparel fitting along with a gift card for custom Nano’s, that alone is worth a donation. Please spread the word all are welcome, the more the merrier and we look forward to you all seeing our new space. If you have any questions or would like to place a donation do not hesitate to contact me via social media or though our website. Hope to see you soon.
Congrats to all of my friends who competed this weekend at Fall Brawl. I commend your effort because I know first hand how demanding that event is. Good work all and it was nice to see so many good people.
10 Squat Cleans (95/65)
40 Ground 2 Overhead
50 Double Unders
30 Back Squats (95/65)
20 Jerks (95/65)
Join us at 9am this, and every Saturday morning, for a Free community WOD. Come with a friend to see what Alpha Athletics – CrossFit 412 is all about. It’s a perfect opportunity to see our space, meet the coaches and experience a CrossFit workout of the day (WOD). Please contact us with any questions or just drop in!
Deadlift 30min to work to a heavy double
2 DL @ 70%
6 KBS (1.5/1)
Today we will be working on climbing the rope in class. As your coach (and friend) make sure to wear high socks or really anything that will protect you shins from the rope. You can thank me later.
Warm-up: 5 x 100m Row repeats
Skill: Rope Climbs
21 Front Squat (95/65)
3 Rope Climbs
15 Front Squat
2 Rope Climbs
9 Front Squats
1 Rope Climb