September 05, 2017
This coming Friday is our September Happy Hour at Gators Grille in Indiana Twp. Â Gators is located at the intersection of Harts Run Rd. and Saxonburg Blvd. Â Gators includes volleyball courts, horseshoe pits and a lot of other fun games if one were inclined to participate. Â Hopefully you can make it and share a beverage or 2 with your fellow Alpha members outside of the gym.
CrossFit:
Warmup:
Overhead/Wrist Mobility
PA Snatch Warmup x 2
Barbell Complex x 3 (Build)
3-positon Snatch + 3 OHS
Strength:
Snatch
Level 1: Technique
Level 2: 3 x 3 (Build)
WOD:
“Soldier”
8 min AMRAP
2, 4, 6 ….
Overhead Squat (95/65)
Pullup
BodyFit 135
Warm Up:
Chubbs Sequence
8min WAMRAP
20 Double Unders/Practice
15 KBS – American – Moderate
10 Air Squats
5 Yoga Pushups
6 min AMRAP
12 Wallballs
12 Medball Walking Lunge
*Rest 3 min
4 min AMRAP
8 Pullups
8 Burpees
*Rest 2 min
2 min AMRAP
Ball Slams
*Rest 1 min
1 min
Max Double Unders