September 13, 2019

Schedule Reminder: Photographer will in the evening classes today do some work for new website pics. Please bear with us as he works to get us the best shots possible. Also, if you’re willing and able to share your beautiful faces we’d love to have a whole bunch of you represent the Alpha family on the interwebs. Hope to see you all there!

QuickFit

Warm Up:
Get Your Chili Warm
5-8 Devils Press – Build to working weight

WOD: For Time
20-18….4-2 – Box Step Overs
10-9….2-1 – Devils Press

CrossFit

Warm Up:
3rds
3 point drill
6 Strict Pullups
6 Strict Burpee Box Jump
1:00 Deadbug
Deadlifts

Strength: Deadlift
Level 1: 3 x 5 (+10lbs)
Level 2: 4 x 6 (Build)

Choose Your Own Adventure

WOD:
30-20-10
AB Cals
15-10-5
Burpee Over Box
*Strongly suggest stepping over*

Flex:
Banded Hamstring Curls – 4 x 25
Pendlay Rows – 4 x 8 (straight)