July 20, 2018

By Alpha Athletics Crossfit 412 | July 19, 2018

Warm Up: 8min WAMRAP 10 Face Pulls 10 Strict Burpees 100m Jog Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 5 x 5 (Straight) *Heaviest from 7.5* Partner WOD: “Hotdog and Ketchup” 15min AMRAP Driveway Run 8 Burpees *Alternate rounds*

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June 29, 2018

By Alpha Athletics Crossfit 412 | June 28, 2018

Warm Up: Deadbugs – 1:00 on / 1:00 off x 3 3rds 12 Banded Good Mornings 10 Austrailan Pullups 8 BB RDL (Build to heavy) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 3 x 4 @ 85% of 3RM Partner WOD: “Hurricane and Rosey” 12min AMRAP 50m Farmers Carry Driveway Run

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July 14, 2017

By Tony Fusaro | July 13, 2017

Reminder: Tomorrow is the Alpha Pirate Tailgate.  We hope you’re able to join us for the tailgate and/or the Pirate game.  Will be fun to spend sometime outside of the gym.  All are welcome! $10 per adult for the tailgate and jokes. Warmup: 3rds 10 Face Pulls 10 Strict Burpees 100m Run Strength: Bench Press…

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