CrossFit Warm Up: Strength:Barbell Lunges 4 x 5/5 *Heavier than 8.15.19* Partner WOD:Part A 150 Wall Balls (20/14)150 KBS – American (AHAP)Part B 100 Renegade Rows (R&L=1) 500m Odd Object Carry (Heavy) *1st couplet must be completed before starting 2nd couplet. Both partners work at the same time, rotation is up to pair.* BodyFit Warm…

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Schedule Reminder: We’ll have a photographer in house tomorrow evening Friday Sept. 13th for new website pics. If you’re willing and available we’d love to have you represent Alpha on the interwebs. Hope to see you there! BodyFit Warm Up:Hip Mobility8min WAMRAP 5/5 Knee Hug Walking Lunge10 Squat Progression 10 KBS – (Build):45 Plank Partner…

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CrossFit:  Warm Up: 8min WAMRAP 10 Banded Pullaparts 5 Strict No Jump Burpees 10 KBS – American (Build) 5 Strict Chin Ups Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 4 x 7 (Build) WOD: 16min EMOM Min 1: 50 Odd Object Carry Min 2: 40ft Burpee Broad Jump Min 3: 10/7…

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Warmup: 3rds 1:00 Deadbug 10 Ring Rows 10 KB Good Mornings 10-8-6 Deadlifts (Build) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 5 RM *This is a test – Go get a PR! Choose Your Own Adventure: A) Flex Friday: 3 Rounds 10 Bicep curl to Arnold Press Max Rep Straight arm Push…

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