April 18, 2018

By Alpha Athletics Crossfit 412 | April 17, 2018

Happy Rolling Rock Day to my beautiful wife and baby mama April! Don’t forget Happy Hour this coming Friday at Hitchhiker Brewing in Sharpsburg.  Festivities begin when you get there! Warmup: Shoulder DROM 3rds 6/6 Bottoms Up KB Press 10 Pillar to Plank Press 10 KBS – American 5 Push Jerk (Build) *Move your feet!*…

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December 22, 2017

By Alpha Athletics Crossfit 412 | December 21, 2017

CrossFit Warmup: 3rds :45 Deadbug 8 Strict Pulls 12 BB Good Mornings (Build) 5 Deadlifts (Build) Strength: Deadlift Level 1: 3 RM Level 2: 1 RM *This is a test – GO GET A PR! Choose Your Own Adventure: WOD: 7min AMRAP 750m Row 10 Clean & Jerk (155/115) MR Burpee Flex Sesh: 4rds 8/8…

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