January 20, 2017

Warm Up: 4rds :45 Deadbug 8 DB RDL (AHAP) 8 Strict Pullups 4 Speed Deadlifts (135/95) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 3 x 3 @ 90% “Choose You Own Adventure” A) 4rds 10 Ring Rows *Feet elevated 10 Standing BB Curls B) 4rds 500m Row 15 Power Snatches (75/55)

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December 27, 2016

I hope everybody had a nice Christmas and was able to enjoy time with family and friends.  One more week until the New Year so let’s enjoy the last few days of 2016 and be ready to hit the ground running for 2017! CrossFit: Warmup: Roxanne Then 3rds 10 Banded Pullaparts 10 True Pushups Strength:…

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October 27, 2016

CrossFit: Warm Up: 7min WAMRAP 15 KBS 15 Elevated Pushups 5 Athletic Burpees Partner WOD: “2 Diegos” 100 Wall Balls (20/14) 200m partner run 100 Hang Cleans (95/65) 200m partner run 100 Burpees 200m partner run 100 Box Jumps (24/20) BodyFit: 051 Trunk: 3 x 5-way Med Ball Series WOD: 30 min AMRAP 500m Row…

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October 17, 2016

Thank You to all the Alphaholics who participated in the Alpha photo shoot on Saturday your help and patience are appreciated. Warm Up: Squat Prep 3rds 25 Jumps 8 Pause Goblet Squats (:03) 8 Strict Pullups Strength: Back Squat Level 1: 3 x 5(+5) Level 2: 3,3,3,3 (Build) Partner WOD: “Chip ‘n Dale” 3rds 30…

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