April 4, 2018

By Alpha Athletics Crossfit 412 | April 3, 2018

Warm Up: 3rds PA Clean Warmup 3 way Pillar Series (:30 / :15) Hip/Rack Mobility Then 3rds 3-position Hang Squat Clean    + 2 FS (Build) *Hip / Hang / Low Hang* Strength: Squat Clean All Levels: 10min EMOM 1 Squat Clean – add weight every 2min WOD: “The Crew” 5rds 1:00 Max Cal Row…

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April 3, 2018

By Alpha Athletics Crossfit 412 | April 2, 2018

CrossFit: Warm Up: 3rds 10 Banded Pullaparts 10 True Pushups 10 KB High Pulls 10/10 Bottoms Up KB Press 25 Double Unders / Practice Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 4 x 5 @ 80% *Weight from 3.13.18* WOD: “Hip Hop” 5rds 40 Lateral Hops 10/10 DB Clean & Press…

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April 2, 2018

By Alpha Athletics Crossfit 412 | April 1, 2018

I hope everybody enjoyed their Easter holiday with friends, family and food.  I know I owe some extra burpees after my candy binge today.  See you all at the gym this week! Schedule Update: there will be no HITT class on Monday and Wednesday this week as Brenda recovers from surgury. Warm Up: Squat Prep…

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