November 12, 2013

I mentioned in a few classes today but moving forward please get into the habit of posting your results to the comments page so that members in other classes throughout the day can see results.

Also don’t forget about this Sat. and the Wades Army event in conjunction with CFF taking place at the box starting at 2pm.  There is a memorial WOD that we will run as long as necessary and have food and drinks following.  The event is open to anybody so bring a friend, or anybody that may be interested in Alpha Athletics  so they can see what we’re all about.  We will be raising funds for Neuroblastoma, a pediatric cancer, that we will send to CFF on behalf of Alpha Athletics.  It will be a fun day in support of a good cause, the perfect combination.

Warmup: KB Breathing Ladder

Skill: Goal/Goat work

**Pick anything from the goal board or a movement that you are not proficient at and work on it.

MetCon:

5min AMRAP

10 KB Overhead Walking Lunge

10 Pushups

Rest 3min

5min AMRAP

8 KBS

8 Situps