Warm Up: 3rds :25 Nose to Wall HS HOLD :15 Hollow Hold :15 Arch Hold 10 Kips/Kipping Practice 100m Shuttle Strength: Strict Pullups and HSPU All Levels: 4 x 5 *Add weight if necessary WOD: 20min EMOM Min 1: :30 max cal row Min 2: 10 T2B Min 3: 50m Farmer Carry (AHAP) Min 4:…

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CrossFit: Warm Up: 2rds 10 Face Pulls 10 KB  Good Mornings 5/5 Single Arm KB Press 1 Speed Ladder 10 True Pushups Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 4 x 2 (Build) WOD: “Oh Buddy” 4rds 12 Deadlift (155/115) 9 Hang Power Clean 6 Push Jerk 15 Burpees BodyFit: 094…

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Warm Up: Overhead Mobility PA Snatch Warmup x 2 3 x 3-position Snatch x 2 (Build) 3 Snatch w/ :02 hold in catch (Build) Strength: Snatch Level 1: Technique Level 2: Heavy 3 Skill: KB Snatch WOD: “Ride or Die” 40 KB Snatches (AHAP) 200m Run 30 KB Snatches 200m Run 20 KB Snatches 200m…

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CrossFit: Warm Up: 3rds 10 Kips/Kipping Practice PA Clean Warmup 15 KBS – American (Moderate) Strength: Push Press Level 1: 3 x 5 (+5) Level 2: Heavy 4 then 1 @ 80% for max reps WOD: “Venti” For Time 1000m Row 80 Plate Touches (35/25) 60 Lateral Hops 40 Pullups 20 Power Cleans (135/95) BodyFit:…

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Congrats to all of the Alphaholics who completed all 5 WODs for the 2017 CrossFit Open!  FNL was a fun way to bring the gym together and I hope you all enjoyed as much as I did.  It was great seeing people push themselves and hope that you carry that momentum into class moving forward.…

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Last FNL of 2017!  Join us for the last workout of the 2017 CF Open then stay after and hangout with your fellow Alphaholics (you do NOT have to participate to join us for the night).  Looking forward to seeing everybody tonight! Warm Up: 500m Row – easy pace 5min WAMRAP 10 Kips/Kipping Practice Child’s…

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Tonight is the last Open Announcement for 2017.  Keep an eye out for 17.5 and see what meat grinder we’ll go through tomorrow evening at FNL.  Remember following the workout we will be hanging out at Alpha for a few celebratory adult sodas and snacks, we hope you join us.  See a coach with any…

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Warm Up: 3rds 25 Double Unders/Practice 10 Banded Pullaparts 4 :05 HS Hold with :03 eccentric 4 Broad Jumps Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 3 x 3 (Build) Skill: Pistol Progress Part Deux https://www.youtube.com/watch?v=VRaH9OeTzHs WOD: “Sambas” 3rds 20 HSPU 30 Box Jumps (24/20) 40 KBS – Russian (AHAP) 50…

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CrossFit: Warm Up: Overhead Mobility 3rds 10 Scap Depressions PA Clean Warmup Strength: Strict Pullups All Levels: 4 x 5 *Add weight if necessary Partner WOD: “Rory and Boz” For Time 20 Ground 2 OH (95/65) 800m Run 20 G2OH (115/85) 400m Run 20 G2OH (135/95) 200m Run 20 G2OH (155/115) 100m Run 20 G2OH…

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FNL Update:  This week is the last Open workout for 2017 so this Friday night we’d like to celebrate the end with some cheer.  We’ll be hanging out at Alpha post FNL for a few adult soda pops and some snacks!  We hope you can join us, sides dishes/snacks are welcome. Warm Up: 4rds 10…

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