November 4, 2019

By Alpha Athletics Crossfit 412 | November 3, 2019

QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard2 rounds: 10/10 Walking Lunges 10 Ring Face Pulls 30 Over the Line Quick Steps WOD:15min AMRAP 5 Pul-lups 5/5 KB Walking Lunges (Goblet) 20 Double Unders (3:1) CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (9:00 time cap) 10/10 Walking Lunges 10 Ring Face Pulls 3 Tempo (3311) Goblet Squat 3-5 Barbell…

Read More

August 1, 2019

By Alpha Athletics Crossfit 412 | July 31, 2019

CrossFit Warm Up:3rds10 Banded Pullaparts5 Strict No Jump Burpees5/5 Knee Hug Walking Lunge5/5 Dynamic Pushups Strength: Superset4 Rounds6 DB Bench (Build)6 Pull-ups*Bench on slight incline WOD:7 Min AMRAP10 Front Rack Lunges (95/65)5 Burpee Over Bar*Compare to 8.1.2019 Bodyfit 341 Warm Up:Ankle Circuit 5min Double Under Practice Then Burpee Ladder every :30 for 4min WOD: “The…

Read More

April 11, 2019

By Alpha Athletics Crossfit 412 | April 10, 2019

Schedule Reminder: FREE Community Class at 9:30am Saturday morning followed by Yoga flow at 10:30. Tell everybody you know. CrossFit Warm Up:3rds:15 BB Front Rack Lunge Hold (R&L)10 Kip Progression5/5 Pillar w/ arm reach 5/5 Walking Lunge Strength: Barbell Front Rack LungesAll Levels: 4 x 4/4 (Build) Partner WOD: “Dos Pescado”21 Minute AMRAP100m Sandbag Run7…

Read More

March 28, 2019

By Alpha Athletics Crossfit 412 | March 27, 2019

CrossFit Warm Up:10min WAMRAPPA Clean Warmup:15 BB Front Rack Lunge Hold (R&L)100m Run5/5 Knee Hug Walking Lunge Strength: Barbell Front Rack LungesAll Levels: 4 x 4/4 (Build) WOD:10 – 8 – 6 – 4 – 2Power Clean (185/135)100m – 200m – 300m – 400m – 500mRun BodyFit 307 Warm Up:Ankle Circuit 8min WAMRAP 20 Double…

Read More

February 18, 2019

By Alpha Athletics Crossfit 412 | February 17, 2019

The 2019 CrossFit Open starts this Thursday night at 8PM and Alpha’s Friday Night Lights starts this Friday at 5:30PM. Friday Night Lights will continue through March 22. The Open consists of 5 workouts, which are announced individually every Thursday for 5 weeks starting on 2/21. Each week’s Open workout will be Alpha’s WOD all…

Read More

November 15, 2018

By Alpha Athletics Crossfit 412 | November 14, 2018

CrossFit: Warm Up: 3rds 10 Scap Progression 5/5 Reverse Lunge to High Knee 3 position Pw. Snatch *3reps  at each position* :30 Side Pillar (R&L) Strength: 15min clock 4 x 6 Strict Pullups 4 x 6/6 Weighted Stepups (Build) WOD: “Darkness” 15min AMRAP 10 Pw. Snatch (75/55) 10 Pullups 5/5 Fr. Rack Lunges 10 Push…

Read More

November 5, 2018

By Alpha Athletics Crossfit 412 | November 4, 2018

Don’t forget this coming Saturday we will be hosting our annual Wades Army workout at 9am. (Note: there will be NO other classes this day). Families and friends are welcome.  If you have donated and received your shirt please wear it, if not we’ll be collecting a $20 donation at the door for the Alpha…

Read More