June 5, 2020

By Alpha Athletics Crossfit 412 | June 4, 2020

WOD:“811 Boyd”For TimeLateral Shuffle BurpeesKBSBodyweight Lungester (Rev Lunge+Rev Lunge+Air Squat)Sit-UpsShoulder Taps (1,1,2,2)Ballistic Row (1,1,2,2)DB/KB Single Arm Hang CleanDB/KB Squat to CurlDB/KB Single Arm Push PressDouble Unders/Penguins (2:1 Singles/Jacks)*Athlete must complete 811 total reps**Must perform at least 30 reps of each movement and cannot exceed 100 reps of any movement*Movements can be in any order but…

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April 15, 2020

By Alpha Athletics Crossfit 412 | April 14, 2020

Warm Up:Chili Warm Chubbs Sequence 8/8 Teapots :30 Pillar WOD:“The Rains of Castamere” 10 8-Count Burpees* 20 Sit-ups 9 8-Count Burpees 18 KBS 8 8-Count Burpees 16 Heel Taps (R+L=1) 7 8-Count Burpees 14 V-Ups 6 8-Count Burpees 12 Plate Touch/Ball Slam 5 8-Count Burpees 10 Shoulder Taps (R+L=1) 4 8-Count Burpees 8 Sprinter Crunches…

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November 6, 2019

By Alpha Athletics Crossfit 412 | November 5, 2019

QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard 2 rounds: 15m Quadruped Crawl 8 Scap Push Ups on Forearms 10 Air Squats WOD:Partner WOD:4,000m Row *Rotate every 250m* **Partner must do 7 burpees before next row** CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (9:00 time cap) 15m Quadruped Crawl :30 Hollow Hold or Bent Hollow Hold 8 Scap Pushups…

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June 4, 2018

By Alpha Athletics Crossfit 412 | June 3, 2018

Today is the kickoff of Alpha Athletics Friends and Family week!  Our entire schedule is open to prospective members to come in and give Alpha a test drive.  We encourage you to stop in, check us out and see how we can help you on your fitness journey. Warm Up: Squat Prep 3rds 10 Scap…

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June 5, 2017

By Tony Fusaro | June 4, 2017

Today is the kickoff of Alpha Athletics Friends and Family week!  Our entire schedule is open to prospective members to come in and give Alpha a test drive.  We encourage you to stop in, check us out and see how we can help you on your fitness journey. Warm Up: Chubbs Sequence 3rds 10 Scap…

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May 25, 2017

By Tony Fusaro | May 24, 2017

CrossFit:  Strength: Strict Pullups All Levels – 3 x Max Reps WOD: 20min EMOM Min 1: 5 Thrusters (95/65) Min 2: 10 DB Snatch Min 3: 15 Ball Slams Min 4: 20 Shoulder Taps BodyFit: 110 Warm Up: Heat your meat WOD: 4mins of work followed by 2mins of rest KBS – American (53/35) Box…

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