August 3, 2018

By Alpha Athletics Crossfit 412 | August 2, 2018

Warm Up: 3rds PA Clean Warmup (Build) 10 Kip / Kipping Practice Then Split Jerk Footwork Then 3 position Clean and Jerk (Build Strength: Clean and Jerk Level 1: Technique Level 2: 3 x 4 (Build) *Compare to 6.26.18* Choose Your Own Adventure: WOD: 10-8-6-4-2 Clean and Jerk (135/95) C2B Pullups Flex Sesh: 4rds for…

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July 25, 2018

By Alpha Athletics Crossfit 412 | July 24, 2018

Warm Up: Overhead / Rack Mobility Split Jerk Footwork 3rds PA Clean Warmup (Build) 4 Athletic Burpees Strength: Clean and Jerk Level 1: Technique Level 2: 4 x 2 (Build) *4 challenging doubles* Partner WOD: “Monongahela and Allegheny” 10min AMRAP 2 Hang Clean (135/95) 2 Power Clean 2 Jerk *Partners alternate rounds*

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July 11,2018

By Alpha Athletics Crossfit 412 | July 10, 2018

Don’t forget Alpha Happy Hour this Friday July 13 at Leaning Cask in Springdale. Warm Up: Shoulder DROM Split Jerk Footwork 3rds 10 Scap Progression PA Clean Warmup (Build) Rack / Overhead Mobility Strength: Clean and Jerk Level 1: Technique Level 2: 4 x 3 (Build) Partner WOD: “Dora and Boots” 14min AMRAP 10 Cal…

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July 3, 2018

By Alpha Athletics Crossfit 412 | July 2, 2018

CrossFit:  Warm Up: PVC Positons PA Snatch Warmup x 3 (3-4-5) 25 Double Unders / Practice Overhead Mobility Strength: Low Hang Snatch Level 1: Technique Level 2: 5 x 3 (Build) WOD: “Chunk” 30 Clean and Jerk (135/95) 60 KBS – American (53/35) 90 Double Unders (3:1) BodyFit: 233 Warm Up: 5min Double Under Practice…

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June 26, 2018

By Alpha Athletics Crossfit 412 | June 25, 2018

CrossFit:  Warm Up: Heat Yo Meat (3-5min) Split Jerk Footwork PA Clean Warmup x 3 (Build) Overhead Mobility 3-position clean + 3 Jerks (Build) Strength: Clean and Jerk Level 1: Technique Level 2: 4 x 4 Build WOD: “GUD” 20-15-10-5 Ground to Overhead *30 Double Unders (3:1) between each round *Increasing weight each round* BodyFit:…

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June 12, 2018

By Alpha Athletics Crossfit 412 | June 11, 2018

CrossFit: Warm Up: 3rds PA Clean Warmup (Build) 5 Box Jumps (AHighAP) 10/10 Partner Russian Twists Overhead / Rack Mobility Strength: Clean Level 1: Technique Level 2: 5 x 3 (Build) WOD: “Desert” 5rds 5 Clean and Jerk (155/115) 5/5 Rotational Ball Slams BodyFit: 227 Warm Up: Ankle Circuit 3rds 25 Double Unders / Practice…

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May 1, 2018

By Alpha Athletics Crossfit 412 | April 30, 2018

Holy Crap it’s May already! CrossFit: Warm Up: 3rds PA Clean Warmup :15 Lunge Hold (R&L) 3 Consecutive Broad Jumps Skill: Split Jerk Footwork Strength: Split Jerk Level 1: Technique Level 2: Work to a heavy 3 WOD: “Rad” :90 on /:90 off 3 Clean & Jerks (185/135) Max Cal AB *80 Cals or 5rds*…

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February 2, 2018

By Alpha Athletics Crossfit 412 | February 1, 2018

Schedule Reminder: Next Friday  Feb. 9th 5:30pm Bros and Brews – Dudes doing manly things, followed by Saturday is for the Girls at 10am on Feb. 10th.  Both events are open to the public so bring a family member or friend who could benefit from Alpha Athletics and let them experience what we’re all about. …

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December 22, 2017

By Alpha Athletics Crossfit 412 | December 21, 2017

CrossFit Warmup: 3rds :45 Deadbug 8 Strict Pulls 12 BB Good Mornings (Build) 5 Deadlifts (Build) Strength: Deadlift Level 1: 3 RM Level 2: 1 RM *This is a test – GO GET A PR! Choose Your Own Adventure: WOD: 7min AMRAP 750m Row 10 Clean & Jerk (155/115) MR Burpee Flex Sesh: 4rds 8/8…

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September 29, 2017

By Tony Fusaro | September 28, 2017

Schedule Update: Tomorrow NO 9am class.  We will hold the FREE Community workout at 10am (all members, families, and friends welcome) followed by the Alpha Decathlon.  We will be cooking out and there will be drinks supplied by Alpha.  Please feel free to bring a side dish if you wish.  Hoping to see you all…

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