March 11, 2019

Warm Up:Squat Prep 3rds2/2 Knee Hug Lunge Step Vert Flex/Ext8 Strict Chin Ups6 :03 Pause Goblet Squats (Build) Strength: Front SquatLevel 1: 3 x 5 (+5 lbs)Level 2: 4 x 4 (Build) Partner WOD: 10 Rounds10 Sandbag Zercher Squats20 Mountain Climbers (1,2,3,4)Max Double Unders/Single Unders in Remaining Time*Partners alternate rounds *10 Minute Time Cap

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March 20, 2018

**Schedule Note – Alpha will be CLOSED Saturday March 24th for a clinic from Dr. Travis Jewitt.  There will be NO classes but we will post an at home WOD for those interested** CrossFit: Warm Up: 3rds 1o Plate Touches 8 Strict No Jump Burpees 6 Box Jumps 10-8-6 Push Press (Build) Strength: Push Press…

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