July 23, 2018

Warm Up: Squat Prep 3rds Knee Hug Lunge Step Horizontal Rotation 8 Ring Rows Strength: Back Squat Level 1: 3 x 5 (+5) Level 2: 5RM – Go get a PR! WOD: “The Hud” For Time 30 Front Rack Lunges (95/65) 30 Rotational Ball Slams 60 Wall Balls (20/14) *10min cap*

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February 21, 2018

Last 2 days before the Alpha Open, don’t miss out!  Sign up on the Whiteboard with your name and tshirt size and prepare to have fun with your fellow Alphaholics over the next couple of weeks.  Cost is $20 American dollars and you must complete all 5 workouts to receive the tshirt.  See the coaches…

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January 17, 2014

In case you are not aware yesterday marked the official beginning of registration for the 2014 CrossFit Open.  If you are unaware of what the Open is it is a worldwide competition for CrossFitters, a way for you to measure yourself against other CrossFitters on a world wide stage.  There are both positives and negatives…

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January 24, 2014

Remember tomorrow after our Team WOD at noon we will be having our nutritional seminar/information meeting. Any and everybody is invited, it will be a great way to introduce new people to Alpha Athletics or a chance to interact with other members you may not see or know. Hope to see everyone on Sat. Strength:…

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January 31, 2014

After talking to the 6:30 class tonight I’m going to do my best to attach some “visual aides” to my posts each day for the WODs.  We did a short film study in class and it seemed to help, so here goes.  Tell me what you think.  Good? Bad? Indifferent? http://games.crossfit.com/workouts/the-open   Strength: Deadlift 5RM…

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