August 21, 2018

By Alpha Athletics Crossfit 412 | August 20, 2018

CrossFit: Warm Up: 8min WAMRAP 10 Scap Progression :15 Table Top Stretch 5 Strict No Jump Burpees 15 Air Squats Strength: All Levels: On a 15min clock 4 x 6 Strict Pullups 4 x 6 Strict Dips *Add weight if necessary* Team WOD: “The Chipmunks” Teams of 3 Run: 400m-200m-100m 100 Pullups 150 Burpees 200…

Read More

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. …

Read More

July 17, 2018

By Alpha Athletics Crossfit 412 | July 16, 2018

CrossFit:  Warm Up: 3rds :20 HS Hold / 10 Shoulder Taps 10/10 ML Press 10 KBS – American (AHAP) 5 Box Jumps (30/24) Strength: 4 x 8 HSPU Max Height Box Jump *On a 15min running clock* WOD: “Bunker” 3rds 20 Alternating DB Snatch (50/35) 10 Bupree Box Jump Over (24/20) 5 Wall Walks BodyFit:…

Read More

July 16, 2018

By Alpha Athletics Crossfit 412 | July 15, 2018

Warm Up: Squat Prep 10 Scap Progression :20 Goblet Squat Hold (Build) 10 EB OH Press 5 Back Squat (Build) Strength: Back Squat Level 1: 3 x 5 (+5) Level 2: 5 x 5 (Straight) *Heaviest set from 7.2* WOD: “Fran” 21-15-9 Thrusters (95/65) Pullups *Compare to 1.15.18*

Read More

July 12, 2018

By Alpha Athletics Crossfit 412 | July 11, 2018

CrossFit and BodyFit: 236 Warm Up: Heat Yo Meat 3rds 10 Kips / Kipping Practice :20 HS Hold / 10 DB OH Press (Light) 5 Strict No Jump Burpees 15 Air Squats Hip Mobility Skill: Pistol Progression Hero WOD: “Schmalls” For Time 800m Run 2rds 50 Burpees 40 Pull-ups 30 Pistols 20 KBS – American…

Read More

July 11,2018

By Alpha Athletics Crossfit 412 | July 10, 2018

Don’t forget Alpha Happy Hour this Friday July 13 at Leaning Cask in Springdale. Warm Up: Shoulder DROM Split Jerk Footwork 3rds 10 Scap Progression PA Clean Warmup (Build) Rack / Overhead Mobility Strength: Clean and Jerk Level 1: Technique Level 2: 4 x 3 (Build) Partner WOD: “Dora and Boots” 14min AMRAP 10 Cal…

Read More

June 25, 2018

By Alpha Athletics Crossfit 412 | June 24, 2018

Warm Up: Squat Prep 3rds 10 Scap Progression :10 Hollow & Arch Hold 10 KBS – American (Build) 5 Back Squat (Build) Strength: Back Squat Level 1: 3 x 5 (+5) Level 2: 5 x 5 (Straight) *Heaviest weight from 6.11.18* WOD: “American Way” 50 Thrusters (45/35) 40 Pullups 30 KBS – American (53/35) 20…

Read More

June 21, 2018

By Alpha Athletics Crossfit 412 | June 20, 2018

CrossFit:  Warm Up: 8min WAMRAP :20 Nose 2 Wall HS Hold 5 Box Jump + 3 Air Squat 10 KBS – American (Build) Strength: 10min Alternating EMOM Even: 8 HSPU Odd: 8/8 Weighted Lunges WOD: Courtesy of CFNE “Kelen Helly” For Time 1rd “Kelly” 2rds “Helen” 1rd “Kelly” *1rd Kelly – 400m Run – 30…

Read More

June 15, 2018

By Alpha Athletics Crossfit 412 | June 14, 2018

Schedule Note: Please remember we will not have evening classes today.  There is no cap on our 6am and 12pm class to accommodate anybody interested in getting a workout in.  If you’re unable to make it in today hopefully we’ll see you tomorrow at the competition.  Event is from 9 – 2 and then we’ll…

Read More