January 13, 2020

By Alpha Athletics Crossfit 412 | January 12, 2020

QuickFit Warm Up:2 rds – 5:00 cap :30 Row 10 DB Thrusters (build to working weight) 10 Pull up Progression WOD:3rds 500m Row 25 DB Thrusters (30/20) 12 Pullups CrossFit: Warm Up:Ankle/Squat/Front Rack Prep3rds (10:00 cap) 10 Banded Front Rack Squat 10 Banded Thrusters 10 Pull Up Progression 5 Tempo (3311) Barbell Front Squat (Build)…

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March 4, 2019

By Alpha Athletics Crossfit 412 | March 3, 2019

This Saturaday our 9:30am class will be open to the community. If you have any friends, family, co-workers, etc who would love Alpha bring them this Saturday and let us show them why Alpha is the best! The Free Community class will be followed by a 30min Flow (aka yoga/mobility) session with our in house…

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February 14, 2018

By Alpha Athletics Crossfit 412 | February 13, 2018

Warmup: 3 x Deadbugs :45 on :45 off 3rds 10 Scap Depressions / 10 Kips / 8 Strict Pullups 10 EB Thrusters 10 BB Good Mornings (Build) 5 Deadlifts (Build) Strength: Deadlift Level 1: 1×5 (+10) Level 2: 3×3 @ 100% *01/05/2018* WOD: “Jackie” 1000m Row 50 Thrusters 45/35) 30 Pullups * Compare to 02/13/2017*…

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February 13, 2017

By Tony Fusaro | February 12, 2017

Warm Up: Squat Prep Then 3rds 10 Kips/Kipping Practice 10 Pillar with arm reach 10 EB Thrusters 6 Goblet Squat (Heavy) Strength: Front Squat Level 1: 3 x 5 (+5) Level 2: Heavy 4 then 1 @ 80% for Max Reps WOD: “Jackie” 1000m Row 50 EB Thrusters 30 Pullups

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