September 12, 2019

By Alpha Athletics Crossfit 412 | September 11, 2019

Schedule Reminder: We’ll have a photographer in house tomorrow evening Friday Sept. 13th for new website pics. If you’re willing and available we’d love to have you represent Alpha on the interwebs. Hope to see you there! BodyFit Warm Up:Hip Mobility8min WAMRAP 5/5 Knee Hug Walking Lunge10 Squat Progression 10 KBS – (Build):45 Plank Partner…

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September 3, 2019

By Alpha Athletics Crossfit 412 | September 2, 2019

*Last call for tickets for the Alpha Pirate tailgate this coming Saturday September 7th. If you would like to join us please make sure to sign up in the back today so we can account for your tickets. Hope to see you all there!* CrossFit Warm Up:DROM3 Rounds6/6 Bottoms up KB press10 Plate Touches8 KBS…

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August 13, 2019

By Alpha Athletics Crossfit 412 | August 12, 2019

CrossFit Warm Up:8min WAMRAP 10 Scap Progression 10 KBS – American (Build to working weight)10 Kips / Kipping Practice w/ partner200m Run Partner WOD:25 Minute AMRAP400m Run10 Pull-ups20 American KBS*Each round add 10 Pull-ups and 20 KBS Optional Finisher: Accumulate 50 Floor Wipers BodyFit 344 Same As CrossFit

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May 9, 2019

By Alpha Athletics Crossfit 412 | May 8, 2019

CrossFit Warm Up:8min WAMRAP 10 Scap Progression 2/2 Knee Hug Lunge Step Vert Flex/Ext10 Plate Touches (Build):10 AB Sprint Strength:15 Minute Clock4 x 6 Pull-ups4 x 6/6 Bulgarian Split Squats WOD: “Gator don’t play no s***”6 Minute AMRAP12 Box Jumps (24/20)12 Ball Slams (25/20)Rest 4 Minutes6 Minute AMRAP8 Cal AB8 Pull-ups*Compare to 05.10.2017* BodyFit 320…

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