December 13, 2019

QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard 2 rds (6:00 time cap) 10/leg Single Leg Glute Bridge 10m/each Forward/Backward Quadruped Crawl :20/side Star Plank Partner WOD: 250m Row 20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 Burpees *Partners alternate movements each round* **20min Cap** CrossFit: Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (10:00 time cap) 10/leg DB WTD Single Leg Glute Bridge 6/side DB Deadlift with…

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December 6, 2019

QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard2 rds (6:00 time cap) 10 Banded Thrusters 10/Leg Mountain Climbers 10/Side Side Plank Rotations 10 Tuck Jumps WOD:15min AMRAP 10 Cals Row 10 DB Burpees (35/25) 10 DB Thrusters CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (10:00 time cap) 10 Banded Thrusters 10 Supinated Grip Body Row 10/Side Side Plank Rotations…

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November 29, 2019

Weekend holiday schedule for today and Saturday:Open Gym – 10AM to 2PMWOD – 12AM Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (9:00 time cap) 10/m Quadruped Crawl 10 Banded Hollow/Bent Hollow Pull Down 10/side Single Leg Glute Bridge 3 Bear Complex (build) WOD:15min AMRAP 5 Power Cleans (155/115) 10 Front Squat 5 Jerks 10 Pullups Optional Finisher:…

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November 22, 2019

QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard 2 rds (6:00 time cap) 8 DB Kang Squat :10/side Star Plank 30 Over the Line Quick Steps on Toes WOD:15min AMRAP 5 Devil Press 250m Row 5 Devil Press 25 Double Unders (3:1) CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (9:00 time cap) 8 KB Kang Squat :10/side Star Plank…

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November 8, 2019

QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard 2 rounds: 10/10 Single Arm DB Suitcase Deadlift 10 Tuck Jumps 10 Bent Hollow Pulses WOD:25-20-15-10-5 DB Cleans (50/35) 5-10-15-20-25 Box Jumps 15-15-15-15-15 Situps CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (9:00 time cap) 10/10 Banded Quadruped Thoracic Rotation 10 Tuck Jumps 5 KB Kang Squat 3-5 Squat Clean (build each…

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November 1, 2019

QuickFit Warm Up:2 rds 30 Over the Line Quick Steps 10/side Deadlift with Slam Ball Twist 10/side Side Plank Rotations WOD:3,6,9,12,15,18,21 Rotational Ball Slam Situps 25 Double Unders (Lateral Hops) CrossFit Warm Up:Run/Row/AB/DUEMOM 9:00 1) 20-30 Over the Line Quick Steps 2) 6-10/side Deadlift with DB Twist 3) 6-10 Bridge with DB Pullover Strength: DeadliftLevel…

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October 4, 2019

QuickFit Warm Up:EMOM 8 mins: 1) :50 DU practice 2) :50 Superman 3) :50 Bent Hollow Hold 4) 100m Run WOD:“Annie”40-30-20-10Double Unders (2:1)Sit-upsThen Rest 1 Minute3 Minute AMRAP Burpees*15 minute cap* CrossFit Warm Up:400m RUN, 500m ROW, 30/21 cals ABTHEN- EMOM 15mins: 1) 10 3-Point Drill 2) :50 Superman Hold 3) 6-8 Jefferson Curl –…

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September 13, 2019

Schedule Reminder: Photographer will in the evening classes today do some work for new website pics. Please bear with us as he works to get us the best shots possible. Also, if you’re willing and able to share your beautiful faces we’d love to have a whole bunch of you represent the Alpha family on…

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July 19, 2019

Warm Up:Overhead/Rack MobilityPA Clean Warmup x 2 ————————Split Jerk Foot work————————3rds3 position clean + 3 Jerks (Build)20 Double Unders / Practice Strength: Clean and JerkLevel 1: TechniqueLevel 2: Heavy 1 (Heavy for today, but if it feels good, go for a PR!) WOD:5 Rounds2 Squat Cleans (185/135)1 Clean and Jerk10 DU* 5 Minute Cap Flex:4…

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May 10, 2019

Warm Up:10min WAMRAP 10 Banded Pullaparts1rd of Cindy 5 Bench Press (Build) Strength: Bench PressLevel 1: 3 x 5 (+5lbs)Level 2: 3 x 3 (Straight)*Same as 04.25.2019* Choose Your Own Adventure WOD: Partner Cindy20 Minute AMRAP5 Pull-ups10 Pushups15 Air Squats*Alternate Rounds* Flex:4 Rounds8 Pull-ups with 3 Second Negative8 Neutral Grip DB Bench (Build)8 DB Goblet…

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