Warm Up: 8min WAMRAP 25 Double Unders / Practice 1/1 Knee Hug Lunge Step Vertical Flex/Ext 10 Kips / Kipping Practice 10 True Pushups Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 5 x 2 (Build) *Build across 5 sets to a heavy double WOD: “Double Dip” 5min AMRAP 5 T2B 5/5…

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Happy Valentines Day!  Boys: I hope you have something nice scheduled for the Mrs. CrossFit: Warm Up: Shoulder Mobility (Ninja stretch, Tabletops, Angle Wings) 6min WAMRAP 10 Reverse Dips 10/10 Single Arm KB Press 15 KBS – American Strength: All Levels – Dips 4 x 10 Partner WOD: “Lover’s Lane” 25min AMRAP 10 Ball Slams…

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Warm Up: Squat Prep Then 3rds 10 Kips/Kipping Practice 10 Pillar with arm reach 10 EB Thrusters 6 Goblet Squat (Heavy) Strength: Front Squat Level 1: 3 x 5 (+5) Level 2: Heavy 4 then 1 @ 80% for Max Reps WOD: “Jackie” 1000m Row 50 EB Thrusters 30 Pullups

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Reminder: Tonight Sadie Hawkins event RAW Training in the North Hills.  Event begins at 6:30, is laid back and fun.  Come cheer myself and G$ on and see an local event in action.  Hope to see you there. Warm Up: 4rds :45 Deadbug 8 BB Good Mornings (Build) 8 BB Bent Over Row (Build) 4…

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Schedule Update:  There will be no 5:30pm class tomorrow (Friday) so that members and coaches can be available to attend the Sadie Hawkins event at RAW Training beginning at 6:30.  G$ and myself will be out on the competition floor we hope to see some Alphaholics in the crowd and ready with a beer once…

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Warm Up: 4rds 10 Face Pulls 15 Elevated Pushups 10 Shoot Throughs Strength: Floor Press Level 1: 3 x 5 (+5) Level 2: 5 x 2 (Build) WOD: “Manning” 6rds 12 Cal AD 12 Burpee to plate Rest :90 Shoot Throughs are new to us so here is a quick video to give you an…

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Update:  This Friday evening G$ and myself will be competing in a fun partner competition at RAW Training in the North Hills.  This week is typically our monthly happy hour so in place of that come out support us, meet new people, and enjoy a few drinks while you’re at it.  Event begins at 6:30…

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Thank you to all of the members that came to the joint workout with Rising Six on Friday evening.  The energy and camaraderie in the gym was great, I hope you all had a good time.  We’re looking to do this in March but we’ll go to Rising Six instead. Warm Up: Squat Prep Then…

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Tonight we welcome Rising Six CF to Alpha.  They are set to arrive about 6:30pm and we’ll go until the WODs are finished.  You do not have to participate to attend but WODs will accommodate all levels.  Hope to see you there this evening! CrossFit: Warm Up: Carefully Strength: Deadlift Level 1: 1 x 5…

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