December 11, 2018

By Alpha Athletics Crossfit 412 | December 10, 2018

CrossFit: Warm Up: 3rds PA Clean Warmup (Build) 10 Scap Progression 10 Pushups 20 Double Unders / Practice Strength: All Levels 15min Clock 4 x 6 Strict Pullups 4 x 8 Weighted Pushups WOD: “Alpha 250” 10 Squat Cleans (95/65) 20 Pullups 30 Pushups 40 Plate Touches* Ball Slams 50 Double Unders 40 Situps 30…

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November 20, 2018

By Alpha Athletics Crossfit 412 | November 19, 2018

CrossFit:  Warm Up: 3rds 10 Pillar w/arm reach 10 Plate Touches 2 Wall Walks w/ :05 Hold :10 AB Sprints Strength: Strict Press Level 1: 3 x 5 (Add #) Level 2: 3 x 3 (Straight) *Weight from 11.13.18* WOD: 5rds 4 HSPU 8 Ball Slams 12/8 Cals AB Rest :90 BodyFit: 273 Warm Up:…

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November 6, 2018

By Alpha Athletics Crossfit 412 | November 5, 2018

CrossFit:  Warm Up: Overhead Prep 3rds 10 Scap Progression :20 N2W HS Hold – 3 x :03 Eccentic 10 KBS (Build) Strength: 8min EMOM Even: 6 Strict Pullups Odd: 6 Strict HSPU WOD: Every 5min x 4 500m Row 21 KBS – American (53/35) 15 Pullups BodyFit: 269 Warm Up: Heat your meat WOD: 1000m…

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October 31, 2018

By Alpha Athletics Crossfit 412 | October 30, 2018

Happy Halloween! If you missed the costume WOD on Saturday feel free to wear one today:) Warmup: 3rds 1:00 Deadbug 8 Strict Pullups 12 BB Good Mornings (Build) 4 Speed Deadlifts Strength: DeadLift Level 1: 1 x 5 (+10) Level 2: Heavy 5 *Compare to 9.28.18* WOD: “BaseLine” 500m Row 40 Squats 30 Situps 20…

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October 24, 2018

By Alpha Athletics Crossfit 412 | October 23, 2018

Warm Up: Shoulder DROM 3rds 5/5 Pillar w/ arm reach 5 Strict No Jump Burpees 10 Plate Touches (Build) Strength: Strict Press Level 1: 3 x 5 (+5) Level 2: 4 x 5 (Build) Partner WOD: “Ham and Cheese” For Time 2000 (MM) – 1750 (MF) – 1500m (FF) Row :45 on :15 transistion 100…

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October 19, 2018

By Alpha Athletics Crossfit 412 | October 18, 2018

Reminder: FREE Community WOD tomorrow morning at 9:30am.  Bring a friend, co-worker, family member or some random dude you met at Starbucks and show them why you love Alpha so much.  Members welcome at both workouts, guests welcome at 9:30am Warm Up: Deadbugs 1:00 on/off x 3 3rds 6 Strict Pullups 8 BB Good Mornings…

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October 11, 2018

By Alpha Athletics Crossfit 412 | October 10, 2018

*Schedule Reminder – There will be NO 12pm noon class.  Sorry for the inconvenience.* CrossFit: Warm Up: 3rds 10 Scap Progression 5/5 Knee Hug Lunge Step 5/5 Pillar with arm reach Hip Mobility :10 AB Sprint Strength: 8min EMOM Even: 6 Strict Pullups Odd: 6/6 Weighted Lunges WOD: “LATT” 5rds :30 AB Sprint Rest 2min…

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September 21, 2018

By Alpha Athletics Crossfit 412 | September 20, 2018

Schedule Reminder: Tomorrow morning Free Community WOD at 9:30am for any and all interested in giving Alpha and/or CrossFit a try.  Bring your friends, family, co-workers, etc. who have been asking you why you look so good.  Both classes are open to Alpha members but 8:30am class is for members only. Warm Up: 3rds 10…

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September 13, 2018

By Alpha Athletics Crossfit 412 | September 12, 2018

Alpha Alert: This Saturday Alpha Athletics will have a team in a local charity softball tournament and our 1st game will be 10am.  If you would like to see amazing displays of athleticism in support of a good cause I’d suggest you make your way to Blawnox Community Park Saturday morning and take in th…

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August 31, 2018

By Alpha Athletics Crossfit 412 | August 30, 2018

Warm Up: Overhead Prep 3rds PA Clean Warmup (Build) 2/2 Knee Hug Lunge Step Vert Flex Ext 5 Box Jumps (AHAP) Then 3 x 3 Clean and Split Jerk Strength: Clean and Jerk All Levels: 1RM *This is a test – go get a PR! Choose Your Own Adventure: WOD: 10/10 DB Snatch (50/35) 10…

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