September 9, 2019

By Alpha Athletics Crossfit 412 | September 8, 2019
A man in white shorts wrestling on top of another man.

This coming Friday we’re going to have a photographer at the evening classes on Friday to take some pics as we refresh our website. If you are willing and able to be a model for a new website we’d love to have you. Hope to see you there Friday evening at 4:30 or 5:30pm. QuickFit…

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January 17, 2019

By Alpha Athletics Crossfit 412 | January 16, 2019
A man running on the street wearing sunglasses.

CrossFit: Warm Up: 8min WAMRAP 10 Scap Depressions :40 Pillar with pushup5/5 Reverse Lunge to high knee15 Banded Hamstring Curls Strength: Weighted Step UpAll Levels: 3 x 7/7 *Heavier than 1.10.19* WOD:“Tabata That”:20 of work – :10 of rest x 8 – Rest 1min between movementsStrict PullupsMB SitupsHRPUGoblet Squat*Score is lowest output in any given…

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April 3, 2018

By Alpha Athletics Crossfit 412 | April 2, 2018
A man is doing squats on a platform

CrossFit: Warm Up: 3rds 10 Banded Pullaparts 10 True Pushups 10 KB High Pulls 10/10 Bottoms Up KB Press 25 Double Unders / Practice Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 4 x 5 @ 80% *Weight from 3.13.18* WOD: “Hip Hop” 5rds 40 Lateral Hops 10/10 DB Clean & Press…

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January 18, 2018

By Alpha Athletics Crossfit 412 | January 17, 2018
Two men holding hands in a gym.

Don’t forget tomorrow Friday January 19th Alpha Happy Hour at Walnut Grill in the Waterworks.  Festivities begin around 7pm hopefully you can make it and spend some time outside of the gym with your fellow Alpha members. CrossFit: Warm Up: 3rds 10 Scap Depressions 10 Banded Pullaparts 10 True Pushups 10/10 Strict Mountain Climbers 10…

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February 20, 2017

By Tony Fusaro | February 19, 2017
A woman is lifting a barbell in the gym.

Don’t forget this coming Friday will be our first Friday Night Lights session for the CrossFit Open.  Please refer to our Facebook group on how we will be handling FNL this year.  If you’re interested in participating please square up with myself or one of the coaches before Friday.  Looking forward to kicking off the…

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January 10, 2017

By Tony Fusaro | January 9, 2017
A woman is lifting some weight in the gym

CrossFit: Warm Up: 2rds 10 Scap Activation Drill PA Clean Warmup 4 Broad Jumps Skill: Split Jerk Footwork Strength: Split Jerk Level 1: Technique – small sets Level 2: 5 x 2 (Build) WOD: “Barstar” For Time 10 Push Jerk (155/115) 20 Pullups 30 Cleans 20 Pullups 10 Push Jerk BodyFit: Warm Up: Ankle Circuit…

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