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Wednesday, November 1st
Strength Back Squat (1x3 @78% 1x1@88% 1x3 @ 82% 1x1 @ 88%) 8 Min AMRAP 12 Box Jump Overs 12 Plated Sit Ups #15/10 30 Double Unders
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WORKOUT OF THE DAY
Tuesday, October 31st
Happy Halloween! Reminder there is no 6pm classes today! Wear your HALLOWEEN COSTUME to win a NEW ALCF SHIRT that will be coming in soon...
Monday, October 30th
Reminder that Tuesday, October 31st on Halloween there will be morning class schedule as usual and then only a 4pm and 5pm class! No 6pm...
Saturday, October 28th
No Classes today! Go check out the coaches at the Halloween Partner Throwdown in Ripon at CrossFit Alpha Omega! Back to regular schedule...
Friday, October 27th
Gymnastics Handstand Walk (Progression work 10 Min) 7 Min AMRAP 20 Cal row 10 Burpees Over Rower 2 Min REST 7 Min AMRAP 14 Deadlifts...
Thursday, October 26th
Warm-up Flight Simulator Unbroken Double Unders increments of 5 example 5-10-15..50-45-40 5 Min - Get as far as you can 15 Inch Worm...
Wednesday, October 25th
Strength Push Jerk (15 Min establish 3 rep DM) Metcon Metcon (Time) 200m Farmer Carry #53/35 400m Sand Bag Carry #70/50 800m Run
Tuesday, October 24th
Warm-up Tabata -Push ups -Air Squats Alt. Between stations for 12 rounds 3 Rounds 1 min @ each station -Box Jump Overs 20” -KB...
Monday, October 23rd
Monday and back at it! Have you meal prepped for the week? Do you need suggestions?! Attend the nutrition seminar on Saturday, November...
Saturday, October 21st
100 cal bike “buy in” 90 Wall Balls over pull up bar to partner #20/14 80 T2B 70 Burpees over Partner 60 Power cleans 115/75 800 m Run...
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