June 12, 2018

By Alpha Athletics Crossfit 412 | June 11, 2018
A woman standing in front of a white wall.

CrossFit: Warm Up: 3rds PA Clean Warmup (Build) 5 Box Jumps (AHighAP) 10/10 Partner Russian Twists Overhead / Rack Mobility Strength: Clean Level 1: Technique Level 2: 5 x 3 (Build) WOD: “Desert” 5rds 5 Clean and Jerk (155/115) 5/5 Rotational Ball Slams BodyFit: 227 Warm Up: Ankle Circuit 3rds 25 Double Unders / Practice…

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June 11, 2018

By Alpha Athletics Crossfit 412 | June 10, 2018
A blue and white shield with an orange crown.

THANK YOU to all of you for making Friends and Family week such a huge success!  We were packed all week and as usual you  all were patient, welcoming, nice and supportive.  I can’t express our appreciative I am of our Alpha community. This coming Saturday is our Weights for Wayne event at the gym. …

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June 8, 2018

By Alpha Athletics Crossfit 412 | June 7, 2018
A woman holding onto a bar while standing in front of another man.

Warm Up: 3rds 10 Kips/Kipping Practice 10 True Pushups 4 Broad Jumps 8/8 Single Arm KB Press WOD: “Brian and Dom” For Time 100 reps of each movement, may be broken up however team likes Pullups HRPU Box Jumps T2B S2OH (95/65) *Jump rope runs at coaches discretion

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June 7, 2018

By Alpha Athletics Crossfit 412 | June 6, 2018
A man and woman are working out on the rowing machine.

Warm Up: 8min WAMRAP 20 Double Unders / Practice 10 Knee Hug Lunge Step :30 Plank Hold Current Alpha Members Strength: All Levels: Dips 4 x 6-8 *Use weight if necessary* WOD: “Annie on the Run” 50-40-30-20-10 Double Unders Situps 400m Run

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June 6, 2018

By Alpha Athletics Crossfit 412 | June 5, 2018
A black and white logo for crossfit kids program.

Warm Up: 4rds 10 ML Press (Alternate arms each round) 15 KBS – American 15 MB Thrusters Strength: Current Alpha Members Weighted Lunges 5 x 4/4 WOD: “Double Ohhhh Seven” 7min AMRAP 10 Wall Balls (20/14) 10 KBS – Russian (AHAP) Rest 4min 7min AMRAP 10 Cals AB 5/5 DB Snatch

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June 5, 2018

By Alpha Athletics Crossfit 412 | June 4, 2018
A group of people standing around in a room.

Alpha members: BodyFit and CrossFit will coincide for Friends & Family week to simplify things for the coaches.  We will be back to regular schedule next week. Warm Up: 4rds 3 Hands only Inchworms 10 Elevated Pushups 20 Jumping Jacks Skill: Rowing Partner WOD: “Derek and Hansel” 250m Row 20-1 Burpees *Partners alternate rounds

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June 4, 2018

By Alpha Athletics Crossfit 412 | June 3, 2018
A group of exercise bikes in a room.

Today is the kickoff of Alpha Athletics Friends and Family week!  Our entire schedule is open to prospective members to come in and give Alpha a test drive.  We encourage you to stop in, check us out and see how we can help you on your fitness journey. Warm Up: Squat Prep 3rds 10 Scap…

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June 1, 2018

By Alpha Athletics Crossfit 412 | May 31, 2018
A group of young people standing on top of a gym floor.

Tomorrow we kick off Friends and Family Week with an open community workout; all are welcome, no experience necessary.  There will be no cap on classes we will accommodate as many people as we need to.  Tell your friends, family, co-workers, whomever has asked and show them why you love Alpha! Warm Up: Get Your…

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May 31, 2018

By Alpha Athletics Crossfit 412 | May 30, 2018
A group of exercise bikes in a gym.

Don’t forget next week is Friends and Family Week here at Alpha.  Invite those friends, family, co-workers, whomever and show them why you love Alpha so much.  ALL classes are Free and open to everybody with or without CF experience.  As always our referral program will get you $50 off your membership as well as…

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May 30, 2018

By Alpha Athletics Crossfit 412 | May 29, 2018
A woman riding an exercise bike in the gym.

Warm Up: Shoulder DROM 3rds 8/8 Single Arm KB Press 8 Strict No Jump Burpees 8 Plate Touches Hip Mobility Skill: Turkish Getup Strength: Turkish Getup All Levels: Work to a heavy 1 (R&L) WOD: “IV Drip” 10rds 5 DB Snatch – R (50/35) 5 Burpee 5 DB Snatch – L

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