*Schedule note: with no classes Friday evening the 2 classes (6am and 12pm) will be uncapped.  We’ll accommodate all that want to work out on Friday.  We appreciate your understanding for event preparation* CrossFit:  Warm Up: Squat Prep 3rds 10 Scap Progression :15 Weighted Lunge Hold ( R&L) 10 Thrusters (Build) Strength: 10min Alternating EMOM…

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Warm Up: 3rds 10 Scap Depressions / 10 Scap Depression w/ pull PA Clean Warmup (Build) 2/2 Leg Cradle Lunge Step w/ Vert. Flex/Ext Strength: All Levels: 10min Alternating EMOM Even: 5 Strict Pullups Odd: 5/5 Split Squats WOD: “Decades” 5rds 20 Wall Balls 10 Hang Power Cleans (135/95)

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CrossFit: Warm Up: 3rds :15 Hollow Hold & :15 Superman Hold 10 Kips / Kipping Practice 2/2 Leg Cradle Lunge Step Horizontal Rotation 10 Plate Touches Strength: All Levels: 10min Alternating EMOM Even: 5 Strict Pullups Odd: 5/5 Split Squats WOD: “Doctor, Doctor” Alternating Tabata x 8 1) T2B 2) Ball Slams *Score is total…

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Reminder: Tonight Alpha Happy Hour at the Walnut Grill in the Waterworks.  Festivites begin around 7pm and continue until nobody is there.  Hopefully you can make it and share a drink with your fellow Alpha member. Warm Up: Squat Prep 3rds 10 Scap Depressions w/pull 2/2 Knee Hug Lunge Step Vert Flex/Ext 4 Broad Jumps…

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CrossFit:  Warm Up: 3rds 20 Double Unders/Practice 10 Knee Hug Lunge Step 10 Scap Depressions 5 EB Bear Complexs Strength: Alternating EMOM Even: 5/5 Split Squats Odd: 5 Strict Pullups *Add weight if necessary WOD: “Round and Round” 7-6-5-4-3-2-1 Bear Complex (135/95) 40 Double Unders (3:1) *Retest from 9.29.16* BodyFit: 163 Warm Up: 500m Row…

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