August 19, 2019

By Alpha Athletics Crossfit 412 | August 18, 2019

Warm Up:Squat/Overhead Prep3rds10 Banded Pullaparts10 Pole Squats 10-8-6 Overhead Squat (Build)100m Jog Strength: Overhead Squat All Levels: 3 x 5 (Straight)* heaviest from 7.22.2019 WOD: “Nancy”5 Rounds for Time400m Run15 OHS (95/65)*Compare to 8.23.18*

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July 1, 2019

By Alpha Athletics Crossfit 412 | June 30, 2019

Happy 4th week! This coming Thursday July 4th we will have 1 class a Team WOD at 9am. Class will not be capped but please sign up in Pike 13. Our Friday schedule will be adjusted please stay tuned for details over the next few days. Warm Up:Overhead / Shoulder Prep3rds5 Tempo Goblet Squat (:03…

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March 12, 2019

By Alpha Athletics Crossfit 412 | March 11, 2019

CrossFit Warm Up:Overhead Prep3rds10 Scap Progression 4 :05 HS Hold w/ :03 Eccentric8 OHS (Build)4 High Box Jump Strength: 15 Minute Clock4 x 8 Pull-ups4 x 8 HSPU WOD: “Everything We Like”For Time20 OHS (135/95)40 T2B60 Box Jumps (24/20)*Broken up however***Compare to 2.12.2018** BodyFit 302 Warm Up:Chili Warm/Coaches Choice3rds10 Scap Progression5 Box Jumps (Build)10 Straight…

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October 25, 2018

By Alpha Athletics Crossfit 412 | October 24, 2018

CrossFit: Warm Up: 3rds PA Clean Warmup (Build) 10 Scap Progression 5/5 Knee Hug Lunge Step :45 Plank Strength: 8min EMOM: All Levels 6 Strict Pullups 6/6 Weighted Lunges WOD: “Bar Wars” For Time 45 Deadlift (115/85) 35 Hang Power Cleans 25 Push Jerk 15 OHS BodyFit: 266 Warm Up: Get Your Chili Warm Trunk:…

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August 23, 2018

By Alpha Athletics Crossfit 412 | August 22, 2018

CrossFit:  Warm Up: Parnter Mobility PVC Positions BB Complex – 3-position Snatch +3 OHS (Build) Strength: Squat Snatch All Levels: Technique *Sets of 3 building in weight* WOD: “Nancy” 5rds 400m Run 15 OHS (95/65) *Compare to 4.5.17* BodyFit: 248 Warm Up: Squat Prep 3rds 10/10 Bottoms Up KB Press 8/8 Getup Situp 10 Plate…

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June 19, 2018

By Alpha Athletics Crossfit 412 | June 18, 2018

CrossFit: Warm Up: PVC Positions 3rds PA Snatch Warmup (3-4-5) 5 Burpee Walkups 5 Box Jumps (Build) Overhead Mobility Strength: Hang Snatch Level 1: Technique Level 2: 5 x 3 (Build) WOD: “Victory” 10min AMRAP 2,4,6…. Hang Snatch (95/65) OHS Burpee Over Bar BodyFit: 229 Warm Up: Get Your Chili Warm 3rds 8 Strict No…

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April 23, 2018

By Alpha Athletics Crossfit 412 | April 22, 2018

Thank You to all who attended the Alpha Happy Hour at Hitchhiker Brewing this past Friday.  We will look to do these more frequently during the summer months so if you have a spot you think will work for the May Happy Hour let myself or one of the coaches know next time you see…

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