March 18, 2019

By Alpha Athletics Crossfit 412 | March 17, 2019

This coming Friday we will be celebrating the end of the 2019 Alpha Open following FNL. With this in mind there will be NO evening classes just FNL beginning at 5pm. Alpha will supply drinks and a side dish or two and we encourage you to bring a side as well. There will be a…

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March 14, 2019

By Alpha Athletics Crossfit 412 | March 13, 2019

CrossFit Warm Up:Shoulder DROM 8min WAMRAP 10 Banded Pullaparts 10 True Pushups :15 Iron Man Hold 5 :02 Pause S2OH (Build) Strength: Bench PressLevel 1: 3 x 5 (+5 lbs)Level 2: 4 x 4 (Build) WOD:16 Min EMOMOdd: 125m RowEven: 8 S2OH (135/95)*Weight should scaled appropriately for challenging, but unbroken sets* BodyFit 303 Warm Up:5min…

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March 13, 2019

By Alpha Athletics Crossfit 412 | March 12, 2019

Warm Up:3rds1:00 Deadbug8 BB Good Morning (Build)8 Hang Power Cleans (Build)8 Single Arm KBS (Build to working weight)Deadlifts Strength: DeadliftLevel 1: 1 x 5 (+10lbs)Level 2: 5 x 3 (Build) WOD:For Time12 – 9 – 6 – 3Power Cleans (185/135)24 – 18 – 12 – 6Single Arm Russian KBS (AHAP)

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March 12, 2019

By Alpha Athletics Crossfit 412 | March 11, 2019

CrossFit Warm Up:Overhead Prep3rds10 Scap Progression 4 :05 HS Hold w/ :03 Eccentric8 OHS (Build)4 High Box Jump Strength: 15 Minute Clock4 x 8 Pull-ups4 x 8 HSPU WOD: “Everything We Like”For Time20 OHS (135/95)40 T2B60 Box Jumps (24/20)*Broken up however***Compare to 2.12.2018** BodyFit 302 Warm Up:Chili Warm/Coaches Choice3rds10 Scap Progression5 Box Jumps (Build)10 Straight…

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March 11, 2019

By Alpha Athletics Crossfit 412 | March 10, 2019

Warm Up:Squat Prep 3rds2/2 Knee Hug Lunge Step Vert Flex/Ext8 Strict Chin Ups6 :03 Pause Goblet Squats (Build) Strength: Front SquatLevel 1: 3 x 5 (+5 lbs)Level 2: 4 x 4 (Build) Partner WOD: 10 Rounds10 Sandbag Zercher Squats20 Mountain Climbers (1,2,3,4)Max Double Unders/Single Unders in Remaining Time*Partners alternate rounds *10 Minute Time Cap

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March 8, 2019

By Alpha Athletics Crossfit 412 | March 7, 2019

Reminder: Tomorrow Saturday 9:30am FREE Community class followed by a CrossFit flow lead by Tori “Wheels” Brown from 10:30 – 11:00. Bring your friends, family, co-workers who ever you think needs some Alpha in their life! Warm Up: Hip Mobility3rds:20 N2Wall HS Hold5/5 Knee Hug Walking Lunge 8/8 Single Arm Press25ft Bear Crawl CrossFit Open…

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March 7, 2019

By Alpha Athletics Crossfit 412 | March 6, 2019

*Schedule Reminder: Saturday 9:30am Free Community workout followed by Flow with Wheels – all are welcome!* CrossFit Warm Up:Shoulder DROM8min WAMRAP 10 Banded Pullaparts 5/5 Walking Lunges 10 True PushupsBench Press Strength: Bench PressLevel 1: 3 x 5 (+5lbs)Level 2: 4 x 6 (Build) WOD:For Completion – 20min clock 10/10 Getup SitupsShoulder Superset (Bent Over…

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March 6, 2019

By Alpha Athletics Crossfit 412 | March 5, 2019

Don’t forget this coming Saturday 9:30am Free Community class followed by Flow with Tori “Wheels” Brown afterwards. Bring your family, friends, co-workers anybody you would like to share the Alpha love with. All are welcome! Warm Up:3rds20 Double Unders / Practice 1:00 Deadbug8 Good Mornings (Build)8 Hang Power Cleans (Build)Deadlifts Strength: DeadliftLevel 1: 1 x…

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March 5, 2019

By Alpha Athletics Crossfit 412 | March 4, 2019

CrossFit Warm Up:Overhead Prep 8min WAMRAP 8/8 Single Arm DB Press:40 Plank with Pushup10 KBS (Build to working weight):10 AB Sprint Strength: Landmine PressAll Levels: 4 x 6 (Build) WOD:15 Minute AMRAP3, 6, 9, 12…American KBS (AHAP)HRPUCal Assault Bike*Compare to 3.9.19* BodyFit 300 Warm Up:10min WAMRAP 10 Scap Progression10 Banded Good Mornings 10 Straight Leg…

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