November 19, 2018

I want to thank everybody that came out last night to share the evening at Friendsgiving.  As I stated I’m thankful for each and every member of Alpha and enjoyed hanging out with you all this past weekend.

Schedule update for holiday: Thursday 1 class at 9am (no cap, no need to sign up) Friday 1 class at 10am (must sign up to reserve spot) Open gym from 9-12 (open to all members)

Warm Up:
Squat Prep
3rds
20 Double Unders/Practice
6 Strict Pullups
3 Pullunders + 3 FS (Empty Bar)
5 Back Squat (Build)

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

WOD: “Turkey Week”
10-8-6-4-2
Squat Clean
10-20-30-40-50
Double Unders (Lateral Hops)