December 20, 2019

By Alpha Athletics Crossfit 412 | December 19, 2019

QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard 2 rds (6:00 time cap) 10 Tuck Jumps 10 PVC Lift Offs 8/leg Single Leg RDL with Slam Ball WOD:6min AMRAP 12 Box Jumps 12 Ball Slams Rest 4min 6min AMRAP8/6 Cals AB 8 Pullups CrossFit: Warm Up:Run/Row/Bike/DU before Whiteboard 3 rds (10:00 time cap) 20 Frog Pumps :20 Star…

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December 21, 2018

By Alpha Athletics Crossfit 412 | December 20, 2018

Today we test the CrossFit Total, yes!  We’ll be performing a 1RM of our Back Squat, Strict Press and Deadlift.  Details will be given in class on structure and time limits but we do want you all to go for it today and hit some PR’s!  Also, if you ordered the new Alpha sweatshirts they are…

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