August 17, 2018

By Alpha Athletics Crossfit 412 | August 16, 2018

Schedule Reminder: No morning classes due to 2nd Annual Alpha Decathlon beginning at 9am.  Alpha 5 year Anniversary Party to follow Decathlon, families and friends welcome. Warm Up: 3rds 10 Banded Pullaparts 7 Strict No Jump Burpees 4 Broad Jumps 7 Depth Pushups *Scale to True Pushup* Strength: Bench Press Level 1: 3 x 5…

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August 15, 2018

By Alpha Athletics Crossfit 412 | August 14, 2018

Schedule Reminder: Saturday Alpha Decathlon 9am start.  *No morning classes*.  Come join us for a few (or all) of the Decathlon events for some fun on your Saturday morning.  Alpha 5 Year Anniversary following Decathlon, families and friends welcome. Warm Up: Deadbugs 1:00/1:00 x 3 3rds 8 BB Good Mornings (Build) 8 BB Bent Over…

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August 14, 2018

By Alpha Athletics Crossfit 412 | August 13, 2018

CrossFit:  Warm Up: 3rds Overhead Prep PA Clean Warmup (Build) 10/10 Lateral Over and Back Then Split Jerk Footwork Strength: Clean and Jerk Level 1: Technique Level 2: 3 x 3 (Build) *Compare to 7.11.18* Partner WOD: “A Cowboy and his horse” For Time 40 Cleans (135/95) 80 Lateral Hops 40 Push Jerks 80 Lateral…

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August 13, 2018

By Alpha Athletics Crossfit 412 | August 12, 2018

Don’t forget this coming Saturday is the 2nd Annual Alpha Decathlon followed by our 5 year anniversary party.  The Decathlon begins at 9am and will be in place of our standard Saturday classes.  Come in participate in all 10 events or just a few, cheer on your fellow Alphaholics and enjoy the day.  Alpha will…

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August 10, 2018

By Alpha Athletics Crossfit 412 | August 9, 2018

Don’t forget Alpha Decathlon next Saturday August 18th followed by Alpha 5 year Anniversary Party.  A fun filled day at Alpha for the whole family, hope to see you all there! Warm Up: 3rds 10 Banded Pullaparts 10 True Pushups 10 Air Squats 100m Jog Strength: Bench Press Level 1: 3 x 5 (+5) Level…

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August 9, 2018

By Alpha Athletics Crossfit 412 | August 8, 2018

CrossFit:  Warm Up: Partner Mobility EB Positions 3 x 5 Snatch Balance (Build) Strength: Hang Squat Snatch All Levels: Technique *Work sets of 3 adding weight as necessary* WOD: “Atabat” 5 Snatch (115/85) every :30 x 8 Rest 1min 5 Thruster (115/85) every :30 x 8 Rest 1min 5 Power Clean (115/85) every :30 x…

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August 8, 2018

By Alpha Athletics Crossfit 412 | August 7, 2018

Warm Up: Deadbugs 1:00 / 1:00 x 3 3rds 8 BB Good Morning (Build to heavy) 8 BB Bent Over Row 3 Consecutive Broad Jumps 5 Deadlifts (Build) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 3 x 2 (Straight) *Heaviest weight from 7.27.18* WOD: “50 Spot” 50 Cals AB/Row 25/25 DB Clean…

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August 7, 2018

By Alpha Athletics Crossfit 412 | August 6, 2018

CrossFit:  Warm Up: 3rds :20 Nose2Wall HS Hold 8/8 Bottoms Up KB Press 10 Plate Touches (Build) 10 DB Shrugs (AHAP) Strength: 15min Clock 4 x 6 Strict HSPU Fastest 50m Farmers Carry (3-4 reps) WOD: “Yuengs” 5rds 2min AMRAP 250m Run 5 Burpee Over Bar MR Ball Slams 1min Rest BodyFit: 243 Warm Up:…

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August 6, 2018

By Alpha Athletics Crossfit 412 | August 5, 2018

Mark Your Calendars: Saturday August 18th the 2nd Annual Alpha Decathlon will be going down…10 events – 1 winner.  Following the greatest exhibition of fitness since this past weekend we will be holding our 5 year anniversary party.  We encourage all Alpha members, current and former, to come celebrate five unbelievable years of Alpha Athletics. …

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