January 2, 2014

I hope everybody enjoyed their holidays, is rested, rejuvenated and ready to get back to work (I know I am).  Lots of new stuff in the works for Alpha in 2014 so be ready for some news and updates.  

**We have decided to switch the Saturday morning schedule so moving forward the fundamentals class will be at 9am and the Free community class will be at 10am.  Team WOD will still be at 11am.  Also know that members are more than welcome at the Free community WOD and is a great way to get a friend to come in and give CrossFit a try.

Strength: Snatch

Work to a heavy single in 30min.

MetCon: 

7min AMRAP

7 Snatch (75/55)

7 Box Jump (24/20)