December 18, 2017

By Alpha Athletics Crossfit 412 | December 17, 2017

Scheudule note: Regular schedule this week except NO 5:30pm class on Friday.  We will be closed on Christmas, enjoy the holiday with loved ones. This week we’ll be testing some of our strength exercises.  I want you go after PR’s – test yourself, get uncomfortable CrossFit:  Warm Up: Chubbs Sequence 3rds :30 Goblet Squat Hold…

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December 5, 2016

By Tony Fusaro | December 4, 2016

Warm Up: Squat Prep Then 3rds 10 Glute Bridges :30 Goblet Squat Hold 5 Strict Pullups 5 BB Back Squat (Build) Strength: Back Squat Level 1: 3 x 5 (+5) Level 2: Clusters @ 3RM x 3 *Cluster – 1rep every :30 x 3* WOD: “Holiday Season” 21-18-15-12-9-6-3 Wall Ball (20/14) Situps

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