May 31, 2018

Don’t forget next week is Friends and Family Week here at Alpha.  Invite those friends, family, co-workers, whomever and show them why you love Alpha so much.  ALL classes are Free and open to everybody with or without CF experience.  As always our referral program will get you $50 off your membership as well as a $50 credit for the referred member.  Let’s grow the Alpha community!

CrossFit:

Warm Up:
4oom Jog
3rds
10 Kips/Kipping Practice
2/2 Knee Hug Lunge Step Vert Flex/Ext
10 Pillar with arm reach
10 Goblet Squat (Build)

Strength: 10min Alternating EMOM
Even: 5 Feet Elevated Ring Rows
Odd: 4/4 Weighted Lunges

WOD:
“Holy Squat”
4min AMRAP
21 Calorie Row/Bike
21 T2B
21 Front Squat (95/65)
Rest 3min
4min AMRAP
15 Calorie Row/Bike
15 T2B
15 Front Squat (115/85)
Rest 3min
4min AMRAP
9 Calorie Row/Bike
9 T2B
9 Front Squat (135/95)

BodyFit: 226

Warm Up:
500m Row (Easy)
3rds
5/5 Knee Hug Lunge Step
10 Kips / Kipping Practice
15 KBS – American (Build)

WOD:
For Time
1000m Row
3rds
10 T2B
10/10 Walking Lunge
500m Row
2rds
10 T2B
10/10 Walking Lunge
250m Row
10 T2B
10/10 Walking Lunge