January 1, 2020

By Alpha Athletics Crossfit 412 | December 31, 2019

Happy New Year! Let’s get 2020 off on the right foot and set ourselves up for a great year ahead. Warm Up: Chili Warm (3:00 min AB/Rower/Jump Rope)10min WAMRAP 10 Scap Progression (Depression -> Kipping Practice)5/5 Knee Hug Lunge Step10 Squat Progression (Air -> EB FS -> EB Thruster)10 Deadlift (Build)Double Unders / Practice WOD:…

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December 31, 2019

By Alpha Athletics Crossfit 412 | December 30, 2019

There will be abbreviated hours today (New Year’s Eve) and tomorrow (New Year’s Day). The schedule is as follows:New Year’s Eve – Dec. 31 – No 5:30PM BodyFit or 6:30PM CrossFitNew Year’s Day – Jan. 1 – 9:30AM Cycle and 12:00PM CrossFit only CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard 3 rds (10:00 time cap) 10 PVC…

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December 30, 2019

By Alpha Athletics Crossfit 412 | December 29, 2019

QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard 2 rds (5:00 time cap) 10 Banded Thrusters 10 Banded Sidesteps on Toes 10 Windshield Wipers Partner WOD: 15min Clock 10rds 10/10 Sin. Arm DB Thruster 20 Double Unders (2:1) *Alternate rounds* Remaining time: Max Rep Renegade Rows CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard 3 rds (10:00 time cap) 10 Banded…

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December 27, 2019

By Alpha Athletics Crossfit 412 | December 26, 2019

Tomorrow is the annual Alpha Holiday Party. It will be held at Cornerstone in Aspinwall and starts at 7PM. We hope to see everyone there! Please remember that this is an adult only party. QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard2 rds (6:00 time cap) 10 Over the Bar Hops 10 Reverse Sit Ups 1 From Knee…

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December 26, 2019

By Alpha Athletics Crossfit 412 | December 25, 2019

There is no 6AM class today. The gym will open at 12PM (Noon) and have a regular schedule for the remainder of the day. CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (10:00 time cap) 5 Jefferson Curls :30 Superman 10 Turkish Sit Ups (double arm DB, KB or barbell) 10/leg Jane Fonda sidelying leg lift Partner…

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December 24, 2019

By Alpha Athletics Crossfit 412 | December 23, 2019

As a reminder, there will not be any evening classes today (i.e. no 4:30PM, 5:30PM, or 6:30PM classes CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (10:00 time cap) 10 Banded Thrusters 10 DB Glute Bridge 5 Tempo (3311) Barbell Front Squat (build) :30 Hollow Hold Flutter kicks Strength: Front Squat 3 x 5 (Straight) *Heaviest set…

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December 23, 2019

By Alpha Athletics Crossfit 412 | December 22, 2019

Merry Christmas, Alphaholics! The holiday schedule for this week is posted below:Christmas Eve: NO Evening classesChristmas Day: CLOSED (go enjoy your family and friends)Thursday December 26th: NO 6am CrossFit ClassSaturday December 28th: Alpha Holiday Party – 7PM – @ Cornerstone in Aspinwall QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard2 rds (6:00 time cap) 10/side Mountain Climbers 10…

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December 20, 2019

By Alpha Athletics Crossfit 412 | December 19, 2019

QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard 2 rds (6:00 time cap) 10 Tuck Jumps 10 PVC Lift Offs 8/leg Single Leg RDL with Slam Ball WOD:6min AMRAP 12 Box Jumps 12 Ball Slams Rest 4min 6min AMRAP8/6 Cals AB 8 Pullups CrossFit: Warm Up:Run/Row/Bike/DU before Whiteboard 3 rds (10:00 time cap) 20 Frog Pumps :20 Star…

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December 19, 2019

By Alpha Athletics Crossfit 412 | December 18, 2019

CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (12:00 time cap) 10 Ring FacePulls 10 KB GoodMorning 10 V-ups or Tuck Ups 10 KB Sumo Deadlift Pulses 5/arm Plank KB Drag Through WOD:30min EMOM :30 on :30 off Min 1: Meter Row Min 2: KBS – Russian Min 3: No Press Burpees *Go as hard or easy…

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