May 13, 2019

This coming Saturday at 9:30am will be a Free Community Class open to any friends, family, co-workers, etc. of Alpha members so invite them in and show them why you love Alpha so much. Community class will be followed by a yoga for CrossFitters flow from our in house yogi Tori “Wheels” Brown, even more reason to be here this Saturday.

Warm Up:
Squat Prep
3rds
10 Scap Progression
:30 Side Pillar or 10/10 Capt Morgans
Back Squats

Strength: Back Squat
Level 1: 3 x 5 (+5)
Level 2: Cluster 3 x 1 every :30 for 3
*Weight from 4.22 or heavier than last week*

WOD: “Use Your Words”
For Time
20-15-10-5
T2B
BB Front Rack Lunges (95/65)
Situps
*Lunges each step is a rep – 1,2,3,4*