March 20, 2018

By Alpha Athletics Crossfit 412 | March 19, 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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March 1, 2018

By Alpha Athletics Crossfit 412 | February 28, 2018

Don’t forget tomorrow evening is the second week of the Alpha Open and FNL.  If you can’t make it tomorrow Saturday at 10am is the designated make up time.  IF you can’t make either time see a coach to schedule before next Monday. CrossFit:  Warm Up: Ankle Circuit Overhead/Wrist Mobility 3-4-5 PA Snatch Warmup 10/10…

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February 20, 2018

By Alpha Athletics Crossfit 412 | February 19, 2018

Friday Night Lights: Begins at 6pm this Friday Feb. 24th.  Sign up on the whiteboard and enjoy the Alpha Open over the next 5 weeks with your fellow Alpha members.  You won’t regret it.  The WOD below is a little taste of the type of workouts you will see in the Open. See any of…

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January 22, 2018

By Alpha Athletics Crossfit 412 | January 21, 2018

Warm Up: Squat Prep 3rds 10 Face Pulls :25 Goblet Squat Hold (Build) 10 KBS – American 5 Back Squat (Build) Strength: Back Squat Level 1: 3 x 5 (+5) Level 2: 4 x 3 every 3min *Add weight from 1.15.18* WOD: “A Bunch of Jags” 10min AMRAP 30 Wall Balls 15 KBS – Russian…

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January 12, 2018

By Alpha Athletics Crossfit 412 | January 11, 2018

CrossFit Warmup: Ankle Circuit 8min WA|MRAP :30 HS Hold / :05 HS Hold w/ :03 Eccentric 2/2 Leg Cradle Walking Lunge with vertical flex/ext 12 KBS – Russian (AHAP) 24 Double Unders Strength: Alternating EMOM x 10min Even: 5 Handstand Pushup Odd: 5/5 Weighted Walking Lunges WOD: “Weekend Warmup” 40-30-20-10 DU (3:1) KBS – American…

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January 4, 2018

By Alpha Athletics Crossfit 412 | January 3, 2018

CrossFit:  Warm Up: 3rds 10 Scap Depressions :30 Side Pillar – R 5/5 Knee Hug Walking Lunge :30 Side Pillar – L 5 Burpee Walkups Strength: 10min Alternating EMOM EVEN: 5 Strict Pullups ODD: 5/5 Weighted Lunge Partner WOD: “Allen & Wright” Buy In: 100 Cal Row 100 Pullups 100 Burpee Box Jump Overs Cash…

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January 3, 2018

By Alpha Athletics Crossfit 412 | January 2, 2018

CrossFit: Warm Up: 3 x PA Snatch Warmup Snatch Mobility 3 x 3-position Snatch (Build) Strength: Power Snatch All Levels: 1rep every :30 for 10min *Same weight as 12.12.17* WOD: “Patagonia” 4rds 30 KBS – Russian (AHAP) 30 Mountain Climbers (L+R=1) Top of every min: 2 Snatches BodyFit: 182  Warm Up: Get Your Chili Warm…

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January 2, 2018

By Alpha Athletics Crossfit 412 | January 1, 2018

I hope everybody enjoyed the holidays but now it’s time to get back to work.  Time to focus and take steps towards our 2018 goals. Thank You to everybody who joined us last Friday for the Alpha Holiday Party at Pub 333.  It’s always fun to spend time outside of the gym with your fellow…

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December 18, 2017

By Alpha Athletics Crossfit 412 | December 17, 2017

Scheudule note: Regular schedule this week except NO 5:30pm class on Friday.  We will be closed on Christmas, enjoy the holiday with loved ones. This week we’ll be testing some of our strength exercises.  I want you go after PR’s – test yourself, get uncomfortable CrossFit:  Warm Up: Chubbs Sequence 3rds :30 Goblet Squat Hold…

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November 22, 2017

By Alpha Athletics Crossfit 412 | November 21, 2017

Holiday Schedule: Thursday (Thanksgiving) 9am Team WOD – Uncapped class, no signup necessary Friday: 12pm CrossFit Class – Must sign up. Open gym from 12-2pm.  Come in and get a workout in if you want. CrossFit:  Warm Up: 4rds :20 HS Hold / 3 :05 Hold :03 Eccentric 10 Banded Pullaparts 10 True Pushups 10…

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