January 1, 2020

By Alpha Athletics Crossfit 412 | December 31, 2019

Happy New Year! Let’s get 2020 off on the right foot and set ourselves up for a great year ahead. Warm Up: Chili Warm (3:00 min AB/Rower/Jump Rope)10min WAMRAP 10 Scap Progression (Depression -> Kipping Practice)5/5 Knee Hug Lunge Step10 Squat Progression (Air -> EB FS -> EB Thruster)10 Deadlift (Build)Double Unders / Practice WOD:…

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October 31, 2019

By Alpha Athletics Crossfit 412 | October 30, 2019

CrossFit Warm Up: Run/Row/AB/DU EMOM 9:00 1) 10-15 Tuck Jumps 2) 12-15 Banded Front Rack Squats 3) 5 x :3-:5 Chin over bar or Ring Row Iso holds (Chinup Grip) Strength: SuperSet 4×6 BB Front Rack Lunges 6 Chinups (Scale: Toe Assist) WOD: “This is Halloween”7rds 7 Burpee BJ Over (24/20)7 Thrusters (95/65) 7 Pullups…

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May 13, 2019

By Alpha Athletics Crossfit 412 | May 12, 2019

This coming Saturday at 9:30am will be a Free Community Class open to any friends, family, co-workers, etc. of Alpha members so invite them in and show them why you love Alpha so much. Community class will be followed by a yoga for CrossFitters flow from our in house yogi Tori “Wheels” Brown, even more…

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