May 20, 2019

By Alpha Athletics Crossfit 412 | May 19, 2019

Test Week! We’ll be getting after Squat, Bench and Deadlift this week so be ready to come in, hit some PR’s and see how much you’ve progressed over the last few months. Excited to see what you all do. Warm Up:Squat Prep3rds6 Strict Pullups 5 Tempo Goblet Squats (:03 down, :02 hold)Back Squats Strength: Back…

Read More

May 17, 2019

By Alpha Athletics Crossfit 412 | May 16, 2019

Schedule Reminder: Tomorrow 9:30am Free Communit Class followed by Yoga for CrossFitters with in house yogi Tori “Wheels” Brown. Bring a friend, co worker, family member, crush, whoever and show them why you love Alpha so much! Warm Up:3rds10 Scap Progression5/5 Pillar with arm reach 5/5 Reverse Lunge to High Knee10-8-6 – Hang Clean –…

Read More

May 16, 2019

By Alpha Athletics Crossfit 412 | May 15, 2019

CrossFit: Warm Up: 8min WAMRAP 10 Banded Pullaparts 10 KBS (Build)10 True Pushups 10 Air SquatsBench Press Strength: Bench PressLevel 1: 3 x 5 (+5)Level 2: 5 x 2 (Build) Partner WOD: “Blaze and AJ”16min AMRAP 18 Wall Balls (20/14)12/8 Cals AB6 Devils Press *Partners alternate movements* BodyFit: 322 Warm Up: 10min WAMRAP 10 KBS…

Read More

May 14, 2019

By Alpha Athletics Crossfit 412 | May 13, 2019

Workout will be same for CrossFit and BodyFit CrossFit / BodyFit 321 Warm Up:Ankle Circuit8min WAMRAP 20 Double Unders or Practice 6/6 ML Stretch 5 High Box Jumps OH Warmup WOD: “3,2,1 Go”Buy In: 1 mile run10rds10 S2OH (95/65)8 Box Jumps (24/20)6/6 DB Snatch (50/35)Cash Out: 200 Double Unders (3:1)

Read More

May 13, 2019

By Alpha Athletics Crossfit 412 | May 12, 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…

Read More

May 10, 2019

By Alpha Athletics Crossfit 412 | May 9, 2019

Warm Up:10min WAMRAP 10 Banded Pullaparts1rd of Cindy 5 Bench Press (Build) Strength: Bench PressLevel 1: 3 x 5 (+5lbs)Level 2: 3 x 3 (Straight)*Same as 04.25.2019* Choose Your Own Adventure WOD: Partner Cindy20 Minute AMRAP5 Pull-ups10 Pushups15 Air Squats*Alternate Rounds* Flex:4 Rounds8 Pull-ups with 3 Second Negative8 Neutral Grip DB Bench (Build)8 DB Goblet…

Read More

May 9, 2019

By Alpha Athletics Crossfit 412 | May 8, 2019

CrossFit Warm Up:8min WAMRAP 10 Scap Progression 2/2 Knee Hug Lunge Step Vert Flex/Ext10 Plate Touches (Build):10 AB Sprint Strength:15 Minute Clock4 x 6 Pull-ups4 x 6/6 Bulgarian Split Squats WOD: “Gator don’t play no s***”6 Minute AMRAP12 Box Jumps (24/20)12 Ball Slams (25/20)Rest 4 Minutes6 Minute AMRAP8 Cal AB8 Pull-ups*Compare to 05.10.2017* BodyFit 320…

Read More

May 7, 2019

By Alpha Athletics Crossfit 412 | May 6, 2019

CrossFit Warm Up:Overhead PrepSplit Jerk Footwork2rds250m Row 10 Knee Hug Walking Lunge5 High Box Jumps Pause Split Jerks – Build (:02 pause at catch) Strength: JerksLevel 1: TechniqueLevel 2: Heavy 2 WOD: “Banana Split”A – 5min x 1 Split Jerk Every 0:30B – Partner Row: 3000m*Partners rotate every 250m* BodyFit 319 Warm Up:Chili Warm –…

Read More