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By Rodzilla | WOD | Comments are Closed | 29 November, 2016 | 0
Continous work for 20 mins:
3 – Strict Pull-Ups
3 – Kipping Pull-Ups
3 – Chest to Bar Pull-Ups
3 – Muscle Ups
30 Second GHD extended Sit-Up hold
30 Second Superman Hold
4 rounds for time:
50 – Double Unders
15 – Toes to Bar
10 – Power Cleans
50 – Double Leg Takeoffs
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I took my very first CrossFit class here and very thankful for Rod. I'm about 50lbs overweight, and had started to give up on myself after having gastric bypass 5 years ago. Rod is working with me and is very patient. If you were the "last girl picked" in gym class like me, you won't be here!
- Missouri City, TX
If you’re looking to start CrossFit, come here! The community is supportive and the coaching is excellent. The workouts are varied; you will be good at some things and terrible at others. The things you are terrible at, you will get the coaching to improve. And make a few friends along the way!
- Plano, TX
CrossFit Alpha 1 has very knowledgeable staff that will help you reach your goals. Rod is a CrossFit veteran and I’ve transformed under his coaching. I started about 1 year ago at 163 lb. and I'm now lean and mean at 195 lb. I’ve tried a few other gyms and this is definitely the best one!
- The Colony, TX
No matter what level of fitness you’re at, Alpha 1 can get you where you want to be. They have programs for advanced and beginners, even kids! I continue to be impressed with the encouragement and guidance received from coaches and members.
- Plano, TX
They take the time to work with you on weak areas and challenge you beyond what you believe you are capable of. It's a great to know you're growing stronger everyday, accomplishing goals, and conquering fears alongside a supportive community who encourages you!