March 19, 2018

Last week of the CrossFit / Alpha Open!  It’s been a fun few weeks let’s make week 5 the best.  Following FNL for 18.5 we will be hanging out at the gym enjoying some food and adult soda pops and also handing out tshirts to those you who completed all 5 Open workouts!  Feel free to bring a side dish, snack or dip Alpha will supply drinks and good times!

**Schedule Note – Alpha will be CLOSED Saturday March 24th for a clinic from Dr. Travis Jewitt.  There will be NO classes but we will post an at home WOD for those interested**

Warm Up:
Squat Prep
3rds
2/2 Knee Lunge Step w/ Vert Flex/Ext
10 Star Shrugs (Build to heavy)
5 :03 Pause Squats (Build)
Rack Mobilty

Strength:
Front Squat
Level 1: 3 x 5 (+5)
Level 2: 5 x 3 (Build)

WOD:
“Thankful”
5rds
10 Hang Cleans (135/95)
5/5 Front Rack Lunges
*Compare to 5.31.16*