July 4, 2018

By Alpha Athletics Crossfit 412 | July 3, 2018

  Team WOD: “Team 1776” Buy In: 113 Cal Row 155 KBS – Russian 155 Box Jumps (24/20) 155 Air Squats 155 Pushups 155 Pullups 155 Burpees 155 Situps 155 Double Unders 155 Ball Slams 155 DB Push Press (45/35 Cash Out: 113 Wall Balls (20/14)

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July 3, 2018

By Alpha Athletics Crossfit 412 | July 2, 2018

CrossFit:  Warm Up: PVC Positons PA Snatch Warmup x 3 (3-4-5) 25 Double Unders / Practice Overhead Mobility Strength: Low Hang Snatch Level 1: Technique Level 2: 5 x 3 (Build) WOD: “Chunk” 30 Clean and Jerk (135/95) 60 KBS – American (53/35) 90 Double Unders (3:1) BodyFit: 233 Warm Up: 5min Double Under Practice…

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July 2, 2018

By Alpha Athletics Crossfit 412 | July 1, 2018

Holiday Schedule Update: Wednesday July 4th we will only be holding 1 class at 9am in the morning.  The class will be upcapped so if you would like to participate in the team workout that is the time.  The gym will be open from 9am – 11am (approximately) so if you would like to get…

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