June 6, 2018

By Alpha Athletics Crossfit 412 | June 5, 2018

Warm Up: 4rds 10 ML Press (Alternate arms each round) 15 KBS – American 15 MB Thrusters Strength: Current Alpha Members Weighted Lunges 5 x 4/4 WOD: “Double Ohhhh Seven” 7min AMRAP 10 Wall Balls (20/14) 10 KBS – Russian (AHAP) Rest 4min 7min AMRAP 10 Cals AB 5/5 DB Snatch

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June 7, 2017

By Tony Fusaro | June 6, 2017

Alpha Members: 6:30 strength class will be replaced with CrossFit this week to accommodate Friends & Family week.  The Hump Day Pump will return next week as a permanent class for the foreseeable future. Warm Up: 4rds 10 ML Press (Alternate arms each round) 15 KBS – American 15 MB Thrusters Strength: Current Alpha Members…

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