CrossFit Warm Up:Shoulder Prep – coaches choice 3rds – 10:00 cap 10m/each forward/reverse Quadruped Crawl 5 Sit Squats 5 Glute Bridge DB Bench Press (Build) 5 DB Prone on Bench Row (Build) Strength:15min Clock 4 x 8 DB Bench 4 x 8 Barbell Bent Over Row WOD:Total Work: 2,000m Row 50 Pushups 50 Squats 50…

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Alpha Happy Hour tonight Gators Grill in Indiana Twp. Party starts when you get there, I’ll see you after the evening classes. Be there or be square! Warm Up: 10min WAMRAP 10 Banded Pullaparts5 Box Jumps + 3 Squats10 True Pushups5 Power Cleans (Build) Strength: DB Bench PressAll Levels – 4 x 8 (Build)*Slight Incline*…

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Warm Up:3rds10 Banded Pullaparts6 Strict No Jump Burpees 10-8-6 Cleans (Hip – Hang – Full) *Build to working weight10-8-6 Jerks Strength: DB Bench PressAll Levels: 4 x 7 (Straight)*Same as 1.29.2019* WOD: Tester10 Minute AMRAP3, 6, 9…Cleans (95/65)JerksBurpees

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CrossFit: Warm up:10min WAMRAP 10 Banded Pullaparts10 Kips / Kipping Practice8 True Pushups :10 AB Sprint Strength: DB Bench PressAll Levels: 4 x 8 (Build)*Same as 1.11.19* WOD: “Oh Pat”21 – 15 – 9Cals ABT2BHRPU*Courtesy CF Linchpin* BodyFit: 290 Warm up:10min WAMRAP 10 Banded Pullaparts10 Kips / Kipping Practice8 True Pushups :10 AB Sprint WOD:10 Minute…

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CrossFit: Warm Up: 10min WAMRAP 10 Banded Pullaparts 10 Kips / Kipping Practice10 True Pushups 20 Double Unders / Practice Strength: DB Bench PressAll Levels: 4 x 8 (Straight)*Same weight as 1.11.19* WOD: “Double Duece”3rds15 Pullups30 Double Unders (3:1)Right into3rds15 T2B15 Box Jumps BodyFit: 288 Warm Up:5min Double Under PracticeThen8min WAMRAP 10 Kips / Kipping…

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Don’t forget Winter Wellness Challenge begins next Saturday January 19th. Let Alpha help you ensure 2019 begins on the right foot! Sign up with a friend and both of you will receive $20 off! Warm Up: Heat Yo Meat – Row *will count towards EC*3rds10 Banded Pullaparts 6/6 Single Arm Elevated RowBurpee Walkups – Strict…

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Tomorrow night: Friday Night Lights!  There’s still time to sign up and participate in the Alpha Open.  Don’t miss out!  Sign up on the whiteboard with your name and tshirt size.  See any of the coaches with questions. CrossFit:  Warm Up: 3rds 10 Banded Pullaparts PA Clean Warmup 5 Burpee Walkups Strength: DB Bench Press…

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CrossFit: Warm Up: 3rds 10/5 Cal AB Sprint 10Face Pulls 5 Burpee Walkups 5/5 Dynamic Pushups Strength: DB Bench All Levels: 4 x 6 (+5) – Straight *Weigth from 1.29.18* Partner WOD: “Gin and Juice” 5min AMRAP x 3 3,6,9,12…. Burpee Cal AB Rest 2min BodyFit: 193 Warm Up: Get Your Chili Warm 3rds 10…

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Warm Up: Ankle Circuit 3rds 25 Double Unders / Practice 10 Banded Pullaparts 20 Air Squats / 10 EB FS / 10 EB OHS 7 Strict No Jump Burpees Strength, DB Bench Press All Levels: 4 x 7 (Straight) *Same weight 1.18.18* WOD: “Sherwoods Forest” 9-15-21 Bar Facing Burpees OHS (95/65)

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Don’t forget tomorrow Friday January 19th Alpha Happy Hour at Walnut Grill in the Waterworks.  Festivities begin around 7pm hopefully you can make it and spend some time outside of the gym with your fellow Alpha members. CrossFit: Warm Up: 3rds 10 Scap Depressions 10 Banded Pullaparts 10 True Pushups 10/10 Strict Mountain Climbers 10…

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