November 22, 2017

By Alpha Athletics Crossfit 412 | November 21, 2017
A woman smiles while riding her bike.

Holiday Schedule: Thursday (Thanksgiving) 9am Team WOD – Uncapped class, no signup necessary Friday: 12pm CrossFit Class – Must sign up. Open gym from 12-2pm.  Come in and get a workout in if you want. CrossFit:  Warm Up: 4rds :20 HS Hold / 3 :05 Hold :03 Eccentric 10 Banded Pullaparts 10 True Pushups 10…

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November 21, 2017

By Alpha Athletics Crossfit 412 | November 20, 2017
A man running on the street wearing sunglasses.

CrossFit:  Warm Up: PA Clean Warmup x 2 Wrist/Rack Mobility 10/10 KB Snatch Then 3 positon clean x 3 (Build) Strength: Low Hang Clean Level 1: Technique Level 2: Heavy 3 WOD: Death By KBS – American (AHAP) *Min 1 – 2 reps, Min 2 – 4 reps, Min 3 – 6reps… *15min cap BodyFit:…

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By Alpha Athletics Crossfit 412 | November 19, 2017
A woman is smiling while on the treadmill.

Thank you to all of the Alphaholics who came to Friendsgiving this past weekend.  We’re thankful for each and every one of you and it’s nice to get to spend some time outside of the gym with you all. Holiday Week Schedule: Thursday (Thanksgiving) 9am Team WOD – Uncapped class, no signup necessary Friday: 12pm…

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November 17, 2017

By Alpha Athletics Crossfit 412 | November 16, 2017
A man in black shirt standing next to wall.

Don’t forget tomorrow evening is Alpha Friendsgiving beginning at 6pm.  Dinner to be served at 7pm.  Alpha will provide the birds and drinks please bring your best side dish.  Spouse and Sig O’s welcome, please no children.  Hope to see you all there! CrossFit: Warm Up: 3rds 3 way Pillar Series 12 Banded Good Mornings…

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November 16, 2017

By Alpha Athletics Crossfit 412 | November 15, 2017
A logo of awc is shown on the side.

CrossFit:  Warm Up: 3rds 20 Double Unders/Practice 10 Knee Hug Lunge Step 10 Scap Depressions 5 EB Bear Complexs Strength: Alternating EMOM Even: 5/5 Split Squats Odd: 5 Strict Pullups *Add weight if necessary WOD: “Round and Round” 7-6-5-4-3-2-1 Bear Complex (135/95) 40 Double Unders (3:1) *Retest from 9.29.16* BodyFit: 163 Warm Up: 500m Row…

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November 15, 2017

By Alpha Athletics Crossfit 412 | November 14, 2017
A group of people in the gym doing exercises.

Don’t forget this coming Saturday is the annual Alpha Friendsgiving.  Sign up sheet for side dishes is in the back on the cubbies see any of the coaches with questions.  Festivities begin at 6pm, dinner served at 7pm.  See you there! CrossFit:  Warm Up: 8min WAMRAP 20 Double Unders/Practice 15 Wall Balls 10 Banded Pullaparts…

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November 14, 2017

By Alpha Athletics Crossfit 412 | November 13, 2017
A gym with many ropes hanging from the ceiling.

We’re Back!! CrossFit: Warm Up: 3rds PA Snatch Warmup 2/2 Knee Hug Lunge Step Vert Flex/Ext 10 EB Strict Press Strength: Low Hang Snatch Level 1: Technique Level 2: Heavy 3 WOD: “Darkness” 15min AMRAP 10 Pw. Snatch (75/55) 10 Pullups 5/5 Fr. Rack Lunges 10 Push Press BodyFit: 162 Warm Up: Get Your Chili…

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