September 7, 2017

Remember tomorrow night Alpha Happy Hour at Gators Grille.  Join your fellow Alpha members at Gators for some fun games and adult soda pops.  Party begins when you get there, hopefully you can make it!

CrossFit:

Warmup:
Chubbs Sequence
3rds
25 Double Unders/Practice
2/2 Leg Cradle Lunge Step Vert Flex/Ext
10 Kips/Kipping Practice

Strength:
Pistols
All Levels: 4 x (6-8)
Pullups
All Levels: 4 x (6-8)

WOD:
“Captain Hook”
150 Double Unders (3:1)
50 T2B
100 Wallballs (20/14)
1 mile Run

BodyFit 136

Trunk:
3rds
10/10 Partner Russian Twist
10/10 Getup Situp

WOD:
For Time
150 Double Unders (3:1)
50 T2B
100 Wallballs (20/14)
1 mile Run