March 4, 2019

This Saturaday our 9:30am class will be open to the community. If you have any friends, family, co-workers, etc who would love Alpha bring them this Saturday and let us show them why Alpha is the best! The Free Community class will be followed by a 30min Flow (aka yoga/mobility) session with our in house yogi Tori “Wheels” Brown. Tell your friends they will get a kick ass workout, a thorough cool down and possibily some funny jokes (possibily).

Warm Up:
Squat Prep
3rds
10 Scap Progression
:10 Superfriend into 4 EB Thrusters
5/5 Pillar with arm reach
5 Front Squat (Build)

Strength: Front Squat
Level 1: 3 x 5 (+5lbs)
Level 2: 5 x 5 (Build)
*Pause 0:01 at bottom*

WOD: “Jackie”
1000m Row
50 EB Thrusters
30 Pull-ups
*Compare to 2.14.2018*