February 3, 2020

By Alpha Athletics Crossfit 412 | February 2, 2020

QuickFit Warm Up:2rds (5:00 cap) 3 Tempo (3311) Goblet squat (WB or DB) 5 Burpee Broad Jump* 5 DB Hang Clean (Build to working weight) WOD:15min Clock 10-1 DB Hang Clean 20-2 Wall Ball Remaining time: MR Burpee Over DB CrossFit: Warm Up:Squat/Front Rack Prep 3rds (10:00 cap) 10 DU or DU practice 5 Burpee…

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January 17, 2020

By Alpha Athletics Crossfit 412 | January 16, 2020

QuickFit Warm Up:2 rds – 5:00 cap 5 Burpees 10 DB Clean (build to working weight) 10 DB Reverse Lunge (build to working weight) WOD:10-20-30-20-10 DB Clean** DB Reverse Lunge* 10-10-10-10-10 Burpees **2 DB’s *1 DB CrossFit: Warm Up:Glute/Low back/Shoulder Prep 3 rds (10:00 cap) 5 Burpees 5 DB Floor Press (Build) 1 PA Clean…

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November 25, 2019

By Alpha Athletics Crossfit 412 | November 24, 2019

The holiday schedule for this week is as follows:Wednesday Nov. 27th4:30PM CrossFit (Limit 14) and 5:30PM QuikFit(Limit 14) CANCELLED 6:30 PM CrossFit & 6pm CycleThursday Nov. 28th9am Team WOD (uncapped) and 9am Cycle (Limit 9) Friday Nov. 29th10-2 Open Gym, 12pm CrossFit (Limit 14), 9am Cycle (Limit 9)Saturday 30th : Regular schedule QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds…

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November 8, 2019

By Alpha Athletics Crossfit 412 | November 7, 2019

QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard 2 rounds: 10/10 Single Arm DB Suitcase Deadlift 10 Tuck Jumps 10 Bent Hollow Pulses WOD:25-20-15-10-5 DB Cleans (50/35) 5-10-15-20-25 Box Jumps 15-15-15-15-15 Situps CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (9:00 time cap) 10/10 Banded Quadruped Thoracic Rotation 10 Tuck Jumps 5 KB Kang Squat 3-5 Squat Clean (build each…

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August 26, 2019

By Alpha Athletics Crossfit 412 | August 25, 2019

Remember we are starting our trial schedule change this week. Other than the changes listed below, all other scheduled classes remain the same. See a coach for more details.QuickFit will be offered on Mondays, Wednesdays, and Fridays from 5:30AM-6:00AM.CrossFit will be now be offered on Tuesdays and Thursdays at 6:00AM and there will be no…

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June 21, 2019

By Alpha Athletics Crossfit 412 | June 20, 2019

Warm Up: 2rdsPA Clean Warm Up (Build)100m Jog Then EB Pullunders Then 3 x Position Squat Clean (Build) Strength: Squat Clean Level 1: Technique Level 2: Heavy 3 Choose Your Own Adventure: WOD: 12min AMRAP 100m Run 1,2,3…. Bear Complex (95/65)*Compare to 6.14.18* Flex Sesh: 4rds10 DB Shrugs (AHAP)20 Straight Arm Pushdowns10/10 Hammer Curls

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May 29, 2019

By Alpha Athletics Crossfit 412 | May 28, 2019

Don’t forget this Saturday kicks off our annual Friends and Family week. If you have a friend, co worker, family member, significant other, anybody who you think would love Alpha bring them this coming Saturday June 1st or ANY class next week. See any coach with questions. Warm Up:Rack Mobility 3rdsPA Clean Warmup (Build to…

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May 6, 2018

By Alpha Athletics Crossfit 412 | May 5, 2019

Warm Up:Squat Prep3 Rounds10 Cal AB10 Tempo Goblet Squats (2 down, 2 hold, 1 up)5 Strict Pull-ups3 Back Squats (Build) Strength: Back SquatLevel 1: 3 x 5 (+5lbs)Level 2: Clusters – 3x 1 Every 0:30 x3*90% of 04.22.2019* WOD:800m Run30 Squat Cleans (135/95)800m Run*15 Minute Cap*

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