February 25, 2019

By Alpha Athletics Crossfit 412 | February 24, 2019
A man is doing squats on a platform

Warm Up:Squat Prep 3rds:10 Superfriend into 4 Front Squats :30 Side Pillar (R&L)8 Hang Cleans (Build) Strength: Tempo Front SquatsLevel 1: 3 x 5 (+5)Level 2: 5 x 3 (Build)*0:03 Down, 0:02 Pause* WOD: “Hahaha Wallballs”5 Rounds for Time20 Wallballs (20/14)10 Hang Power Cleans (135/95)*Compare to 2.28.18*

Read More

February 22, 2019

By Alpha Athletics Crossfit 412 | February 21, 2019
A woman standing in front of a white wall.

Friday Night Lights begins tonight at 5:30. Come out to participate or cheer on your fellow Alphaholics! Warm Up:Squat Prep2rds19 Cal Row :30 Goblet Squat Hold 15 Air Squats / Wall Balls WOD: Open 19.115min AMRAP 19 Wall Balls (20/14)19 Calorie Row Optional Finisher: Buddy Curls Accumulate 50 Evil Wheels

Read More

February 21, 2019

By Alpha Athletics Crossfit 412 | February 20, 2019
A group of people doing push ups on the floor.

Reminder: Tomorrow evening will be our first Friday Night Lights event for the 2019 Alpha Open! There is NO 5:30pm class we will run heats beginning at 6pm for as long as necessary. Don’t worry if you can’t make FNL we will run the Open workout in all classes during the day. Also – not…

Read More

February 20, 2019

By Alpha Athletics Crossfit 412 | February 19, 2019
A group of people in the gym doing exercises.

Warm Up:3rds1:00 Deadbug10 RDL – Build 8-6-4 Clean & Jerk (Hip-Hang-Full) (Build) Deadlifts (Build) Strength: DeadliftLevel 1: 1 x 5 (+10lbs)Level 2: 4 x 6 (Build)*Heavier than 2.8.2019* WOD: “Grace”30 Clean and Jerks (135/95)*Compare to 9.22.2017*

Read More

February 19, 2019

By Alpha Athletics Crossfit 412 | February 18, 2019
A man in white shorts wrestling on top of another man.

CrossFit Warm Up:10min AMRAP 20 Double Unders / Practice8/8 Single Arm Press10 KBS – Build to working weight10/10 Russian Twists Strength: Landmine PressAll Levels: 4 x 8 (Build) WOD:12 Minute AMRAP5/5 Rotational Ball Slams15 American KBS (53/35)30 Double Unders (3:1) BodyFit 296 Warm Up:5min: Double Under PracticeThen 8min WAMRAP10 Scap Progression 8 True Pushups 10 KBS…

Read More

February 18, 2019

By Alpha Athletics Crossfit 412 | February 17, 2019
A woman is smiling while on the treadmill.

The 2019 CrossFit Open starts this Thursday night at 8PM and Alpha’s Friday Night Lights starts this Friday at 5:30PM. Friday Night Lights will continue through March 22. The Open consists of 5 workouts, which are announced individually every Thursday for 5 weeks starting on 2/21. Each week’s Open workout will be Alpha’s WOD all…

Read More

February 15, 2019

By Alpha Athletics Crossfit 412 | February 14, 2019
A pair of shoes sitting on the ground in an indoor gym.

Warm Up:Before WB – 500m Row 3rds6 Strict Pullups 6/6 Bottoms Up KB Press6 Burpees 6 Pause Push Press (Build) Strength: Push PressLevel 1: 3 x 5 (+5lbs)Level 2: 5 x 3 (Build) Choose Your Own Adventure:WOD:30 Strict Pull-ups30 Strict Burpees30 Cal Row*Break up However* Flex:3 Rounds:8 Barbell Curls with 3 second Negatives6 Strict Pull-ups…

Read More

February 14, 2019

By Alpha Athletics Crossfit 412 | February 13, 2019
A group of people in the gym doing exercises.

CrossFit Warm Up:Hip Mobility8min WAMRAP 20 Double Unders / Practice 5/5 Reverse Lunge to High Knee :45 Pillar 5 Box Jumps (30/24) Strength: Weighted Step UpAll Levels: 3 x 3/3 Partner WOD:“Tunnel of Love”50 – 30 -10Cals Assault Bike100 – 60 – 20Wall Balls (20/14)Box Jumps (24/20)Double Unders (3:1) BodyFit 295 Warm Up:10 min WAMRAP20 Double…

Read More

February 13, 2019

By Alpha Athletics Crossfit 412 | February 12, 2019
Two men holding hands in a gym.

Warm Up:3rds10 Banded Pullaparts6 Strict No Jump Burpees 10-8-6 Cleans (Hip – Hang – Full) *Build to working weight10-8-6 Jerks Strength: DB Bench PressAll Levels: 4 x 7 (Straight)*Same as 1.29.2019* WOD: Tester10 Minute AMRAP3, 6, 9…Cleans (95/65)JerksBurpees

Read More

February 12, 2019

By Alpha Athletics Crossfit 412 | February 11, 2019
A woman is running on the treadmill in a gym.

CrossFit Warm Up:Squat Prep —————–PA Clean Warmup X 2:45 Pillar x 2—————–5 EB Pullunders x 2—————–3 position Squat Clean (Build) Strength: Squat CleanLevel 1: TechniqueLevel 2: Heavy 2 WOD: Tester2000m Row for Time BodyFit 294 Warm Up:Before WB – 500m Row – Easy Ankle Circuit8min WAMRAP20 Double Unders / Practice10 KBS – Russian – Build5…

Read More