November 16, 2017

By Alpha Athletics Crossfit 412 | November 15, 2017

CrossFit:  Warm Up: 3rds 20 Double Unders/Practice 10 Knee Hug Lunge Step 10 Scap Depressions 5 EB Bear Complexs Strength: Alternating EMOM Even: 5/5 Split Squats Odd: 5 Strict Pullups *Add weight if necessary WOD: “Round and Round” 7-6-5-4-3-2-1 Bear Complex (135/95) 40 Double Unders (3:1) *Retest from 9.29.16* BodyFit: 163 Warm Up: 500m Row…

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November 15, 2017

By Alpha Athletics Crossfit 412 | November 14, 2017

Don’t forget this coming Saturday is the annual Alpha Friendsgiving.  Sign up sheet for side dishes is in the back on the cubbies see any of the coaches with questions.  Festivities begin at 6pm, dinner served at 7pm.  See you there! CrossFit:  Warm Up: 8min WAMRAP 20 Double Unders/Practice 15 Wall Balls 10 Banded Pullaparts…

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