December 10, 2019

By Alpha Athletics Crossfit 412 | December 9, 2019

CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (10:00 time cap) 25/leg Lateral Toe Taps with Band 10 V-ups or Tuck-ups 10 Tuck Jumps 1 From Floor Snatch Complex (Build)* *From Floor: 2 Pull, 1 Power, 2 Full Strength: SnatchLevel 1: TechniqueLevel 2: 5×3 (Build)*Must be touch-and-go* WOD: “Bawitdaba”10min AMRAP 10 Snatch (75%) 10 Box Jumps 5/5…

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November 12, 2019

By Alpha Athletics Crossfit 412 | November 11, 2019

CrossFit Warm Up:Run/Row/AB/DU before Whiteboard3 rds (9:00 time cap) 5/side Windshield Wipers 8/leg Walking Lunge 10 KBS 3 Pull-up Negatives (Tempo 31X1) (Scale Toe Assist) Partner WOD: 20min AMRAP 10 DB Cleans (50/35) 5/5 Rotational Ball Slams 10/7 Cals AB Optional Finisher: Accumulate 30/30 MB2T BodyFit Warm Up:Run/Row/AB/DU before Whiteboard3 rds (9:00 time cap) 5/side…

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October 2, 2018

By Alpha Athletics Crossfit 412 | October 1, 2018

CrossFit: Warm Up: 3rds PA Snatch Warmup (3-4-5) 5 Box Jumps (AHighAP) Overhead Mobility Strength: Hang Power Snatch Level 1: Technique Level 2: Heavy 3 WOD: “Bring it on” 12min AMRAP 4 Hang Power Snatch (80%) 2,4,6,8…. Box Jumps (24/20) MB2T Cooldown: 5min BodyFit: 259 Warm Up: Heat Yo Meat 3rds Hip Mobility 15 Strict…

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September 11, 2018

By Alpha Athletics Crossfit 412 | September 10, 2018

CrossFit:  As a tribute to a day that we will never forget, we will suffer for those that gave their life to allow ours. Warmup: Squat Prep 3rds 10 FS (Build) 10 Push Press (Build) 10 Box Jump (Build) 10 True Pushups WOD “9-11 Tribute†For Time: 2001 Meter Row or Run 11 Box Jump…

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August 30, 2018

By Alpha Athletics Crossfit 412 | August 29, 2018

CrossFit:  Warm Up: Ankle Circuit 5min Double Under Practice Squat Prep 3 x :10 Superfriend + 4 FS (Build) 3 x :15 Hollow Hold 3 x :15 Superman Hold Partner WOD: “A man and his dog” 20min Clock 0-5min – AMRAP Double Unders / Lateral Hops 5min-10min – AMRAP Front Squat (135/95) 10min-15min – AMRAP…

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August 6, 2018

By Alpha Athletics Crossfit 412 | August 5, 2018

Mark Your Calendars: Saturday August 18th the 2nd Annual Alpha Decathlon will be going down…10 events – 1 winner.  Following the greatest exhibition of fitness since this past weekend we will be holding our 5 year anniversary party.  We encourage all Alpha members, current and former, to come celebrate five unbelievable years of Alpha Athletics. …

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February 22, 2018

By Alpha Athletics Crossfit 412 | February 21, 2018

Tomorrow night: Friday Night Lights!  There’s still time to sign up and participate in the Alpha Open.  Don’t miss out!  Sign up on the whiteboard with your name and tshirt size.  See any of the coaches with questions. CrossFit:  Warm Up: 3rds 10 Banded Pullaparts PA Clean Warmup 5 Burpee Walkups Strength: DB Bench Press…

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