April 12, 2018

By Alpha Athletics Crossfit 412 | April 11, 2018

CrossFit:  Warm Up: 500m Row – Easy Pace – Before WB Squat Prep 8min WAMRAP 8 Strict No Jump Burpees 8 EB Thrusters Shoulder Mobility Partner WOD: “The Engine” For Time 2,000m Row 150 Wall Balls (20/14) 100 Burpees 50 Thrusters (95/65) BodyFit: 212 Same as CrossFit

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May 5, 2017

By Tony Fusaro | May 4, 2017

Schedule Update: Alpha will be closed this weekend as we’re hosting the CrossFit Sport Specific Application seminar Saturday and Sunday.  We’ll post an at home WOD if you still want to get your sweat on! Warm Up: 3rds :45 Deadbug 12 Banded Good Mornings 8 Bent Over BB Row (Build) 4 Speed Deadlifts Strength: Deadlift…

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November 22, 2016

By Tony Fusaro | November 21, 2016

CrossFit: Warm Up: 4rds 10 Pillar w/ arm reach 15 KBS – American 15 Elevated Pushups Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 4 x4 (Straight) *Add weight from 11.15.16 WOD: “The Sauce” 12min AMRAP 21-15-9 Ball Slam Burpee BodyFit: Trunk: 3rds Side Pillar – R 10 Leg Lifts Side Pillar…

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