October 14, 2019

By Alpha Athletics Crossfit 412 | October 13, 2019

QuickFit Warm Up:6 Min EMOM 1) 100m run 2) :50 wall sit 3) 10 PVC lift offs WOD: “Assault on Cindy”20min AMRAP 1rd of Cindy 10/7 Cals AB 2rds of Cindy 10/7 Cals AB 3rds of Cindy 10/7 Cals AB Same pattern until clock expires CrossFit Warm Up:400m Run/500m Row/ 30(21) cals AB, 75 DUs…

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May 10, 2019

By Alpha Athletics Crossfit 412 | May 9, 2019

Warm Up:10min WAMRAP 10 Banded Pullaparts1rd of Cindy 5 Bench Press (Build) Strength: Bench PressLevel 1: 3 x 5 (+5lbs)Level 2: 3 x 3 (Straight)*Same as 04.25.2019* Choose Your Own Adventure WOD: Partner Cindy20 Minute AMRAP5 Pull-ups10 Pushups15 Air Squats*Alternate Rounds* Flex:4 Rounds8 Pull-ups with 3 Second Negative8 Neutral Grip DB Bench (Build)8 DB Goblet…

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March 28, 2019

By Alpha Athletics Crossfit 412 | March 27, 2019

CrossFit Warm Up:10min WAMRAPPA Clean Warmup:15 BB Front Rack Lunge Hold (R&L)100m Run5/5 Knee Hug Walking Lunge Strength: Barbell Front Rack LungesAll Levels: 4 x 4/4 (Build) WOD:10 – 8 – 6 – 4 – 2Power Clean (185/135)100m – 200m – 300m – 400m – 500mRun BodyFit 307 Warm Up:Ankle Circuit 8min WAMRAP 20 Double…

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October 9, 2018

By Alpha Athletics Crossfit 412 | October 8, 2018

CrossFit: Warm Up: 3rds PA Clean Warmup (Build) 1rd Cindy 3 Power Cleans + 3 Jerks (Build to working weight) WOD: “Athlete” 1- 10 Clean and Jerk (135/95) 1rd “Cindy” *Cindy – 5 Pullups, 10 Puhups, 15 Air Squats BodyFit: 261 Warm Up: Ankle Circuit 8min WAMRAP 20 Double Unders / Singles 10 Kip Progression…

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August 21, 2018

By Alpha Athletics Crossfit 412 | August 20, 2018

CrossFit: Warm Up: 8min WAMRAP 10 Scap Progression :15 Table Top Stretch 5 Strict No Jump Burpees 15 Air Squats Strength: All Levels: On a 15min clock 4 x 6 Strict Pullups 4 x 6 Strict Dips *Add weight if necessary* Team WOD: “The Chipmunks” Teams of 3 Run: 400m-200m-100m 100 Pullups 150 Burpees 200…

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August 10, 2018

By Alpha Athletics Crossfit 412 | August 9, 2018

Don’t forget Alpha Decathlon next Saturday August 18th followed by Alpha 5 year Anniversary Party.  A fun filled day at Alpha for the whole family, hope to see you all there! Warm Up: 3rds 10 Banded Pullaparts 10 True Pushups 10 Air Squats 100m Jog Strength: Bench Press Level 1: 3 x 5 (+5) Level…

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January 25, 2018

By Alpha Athletics Crossfit 412 | January 24, 2018

CrossFit:  Warm Up: Accumulate 100 Double Unders 3rds :25 HS Hold / 3 :05 with :03 eccentric :15 KB Lunge Hold ( R & L) – Moderate 10 Scap depression with pull / 5 Strict Pullups 15 Air Squats Strength: 10min Alternating EMOM Even: 5 Strict HSPU Odd: 5/5 Weighted Lunge WOD: “Cindy” 20min AMRAP…

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November 22, 2017

By Alpha Athletics Crossfit 412 | November 21, 2017

Holiday Schedule: Thursday (Thanksgiving) 9am Team WOD – Uncapped class, no signup necessary Friday: 12pm CrossFit Class – Must sign up. Open gym from 12-2pm.  Come in and get a workout in if you want. CrossFit:  Warm Up: 4rds :20 HS Hold / 3 :05 Hold :03 Eccentric 10 Banded Pullaparts 10 True Pushups 10…

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May 4, 2017

By Tony Fusaro | May 3, 2017

CrossFit: Warm Up: Strength: All Levels: Pistols & Dips 4 x 6-8 WOD: “Old School” 8rds 6 Hang Clusters (95/65) 200m Shuttle BodyFit: 104 Warm Up: 5rds of “Cindy” Skill: Pistols and Scaling Options WOD: Tabata x 8 each exercise Wall Balls (20/14) Pullups/Jumping Pullups Situps HRPU AD Cals 1min rest between movements  

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