July 10, 2018

By Alpha Athletics Crossfit 412 | July 9, 2018
Two men holding hands in a gym.

CrossFit: Warm Up: 3rds 10 Scap Progression :15 Table Top Stretch 10 Plate Touches (Build) 5 Strict No Jump Burpees 100m Jog Strength: 10min Alternating EMOM Even: 8 Strict Pullups Odd: 8 Strict Dips Partner WOD: “Bell and Lind” 4rds 25 Burpees 25 Ball Slams *Partner A works while Partner B runs 200m, then switch*…

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July 9, 2018

By Alpha Athletics Crossfit 412 | July 8, 2018
A woman is doing pull ups in the gym

This Friday Happy Hour at Leaning Cask in Springdale.  They’re a micro brewery, dog friendly, and supported our Weights for Wayne Event – seems like a match made in heaven.  I’ll be there by 7pm but feel free to start earlier.  They’re will be a food truck on hand for goodies. Warm Up: Squat Prep…

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July 6, 2018

By Alpha Athletics Crossfit 412 | July 5, 2018
A gym with many ropes hanging from the ceiling.

Warm Up: 3rds 1:00 Deadbug 10 BB Good Mornings (Build) 5 :03 Pause Austrailan Pullups 5 Deadlifts (Build) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 3 x 3 @ 90% of 3RM Choose Your Own Adventure WOD: 400-300-200-100m Run 8/8 Landmine Press 8 T2B Flex Sesh: 4x for completion 12 DB Pullovers…

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July 5, 2018

By Alpha Athletics Crossfit 412 | July 4, 2018
A group of kids sitting on top of a gym floor.

CrossFit:  Warm Up: 8min WAMRAP 10 Banded Pullaparts 5 Strict No Jump Burpees 10 KBS – American (Build) 5 Strict Chin Ups Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 4 x 7 (Build) WOD: 16min EMOM Min 1: 50 Odd Object Carry Min 2: 40ft Burpee Broad Jump Min 3: 10/7…

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July 4, 2018

By Alpha Athletics Crossfit 412 | July 3, 2018
Here's an alt tag for the image: Chuck Norris birthday meme, American flag.

  Team WOD: “Team 1776” Buy In: 113 Cal Row 155 KBS – Russian 155 Box Jumps (24/20) 155 Air Squats 155 Pushups 155 Pullups 155 Burpees 155 Situps 155 Double Unders 155 Ball Slams 155 DB Push Press (45/35 Cash Out: 113 Wall Balls (20/14)

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July 3, 2018

By Alpha Athletics Crossfit 412 | July 2, 2018
A blue and red logo of the royal academy.

CrossFit:  Warm Up: PVC Positons PA Snatch Warmup x 3 (3-4-5) 25 Double Unders / Practice Overhead Mobility Strength: Low Hang Snatch Level 1: Technique Level 2: 5 x 3 (Build) WOD: “Chunk” 30 Clean and Jerk (135/95) 60 KBS – American (53/35) 90 Double Unders (3:1) BodyFit: 233 Warm Up: 5min Double Under Practice…

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July 2, 2018

By Alpha Athletics Crossfit 412 | July 1, 2018
A logo for the alpha athlete crossfit 4. 0

Holiday Schedule Update: Wednesday July 4th we will only be holding 1 class at 9am in the morning.  The class will be upcapped so if you would like to participate in the team workout that is the time.  The gym will be open from 9am – 11am (approximately) so if you would like to get…

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June 29, 2018

By Alpha Athletics Crossfit 412 | June 28, 2018
A black and white logo for the crossfit journal.

Warm Up: Deadbugs – 1:00 on / 1:00 off x 3 3rds 12 Banded Good Mornings 10 Austrailan Pullups 8 BB RDL (Build to heavy) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 3 x 4 @ 85% of 3RM Partner WOD: “Hurricane and Rosey” 12min AMRAP 50m Farmers Carry Driveway Run

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June 28, 2018

By Alpha Athletics Crossfit 412 | June 27, 2018
A man riding an exercise bike in the gym.

CrossFit: Warm Up: 3rds 10 Banded Pullaparts 2/2 Leg Cradle Lunge Step Vert Flex/Ext 5/5 Getup Situps 10 True Pushups Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 5 x 5 (Straight) *Heaviest weight from 6.13.18* WOD: “Ants Marching” 10 – 1 – Front Rack Front/Back Lunges (75/55) 1 – 10 Rotational…

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June 27, 2018

By Alpha Athletics Crossfit 412 | June 26, 2018
A woman in black shirt standing next to wall.

Warm Up: Heat Yo Meat WOD Setup Hero WOD: “Whitten” 5rds 22 KBS – American 22 Box Jumps (24/20) 400m Run /500m Row 22 Burpees 22 Wall Balls (20/14) *40min cap **Compare to 3.14.17 BodyFit**

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