Posts by Tony Fusaro

I hope everyone had a nice Thanksgiving holiday, ate a bunch of food, is disgusted with themselves and now is ready to get back to work, I know I am:) Today marks the beginning of December and the second cycle of our strength program.  As we’re all aware some of our working maxes are not…

WOD: “The Chief” Max Rounds in 3 min 3 Power Cleans (135#) 6 Pushups 9 Squats Rest 1 min **Repeat for 5 cycles  

For the month of December any member that brings a friend to the Free community class on Saturday will be entered into a drawing for a $25 gift card of your choice.  So get those friends and family who’ve been putting off CrossFit to Alpha on a Saturday in December and a win some moolah!…

Strength: Hang Squat Snatch 5,5,5 MetCon: 10 EMOM 3 Hang Squat Snatch 5 Burpees

Strength: 5/3/1 Deadlift 5 @ 60% 5 @ 65% 5+ @ 70% MetCon: 7min AMRAP Wallball (20/14) Deadlifts (185/115) * AMRAP begins with WB at the top of every min complete 5 DL.  Score is total reps of WB.

We’ve finalized the details on the Alpha Athletics Christmas Party and to give you enough time to schedule us in here’s the dets, Where: Walnut Grove (Waterworks Mall) When: Saturday December 28th Time: 7:00pm til ?? (or when we’re told to leave) We will be providing appetizers and good times.  Be prepared to have a…

Great work today everybody.  I mentioned in one of the classes today how happy I am with how everybody is progressing and am looking forward to testing these improvements in the new year.  Keep working hard and you will be rewarded soon enough. Today is our first go at a little WOD called Fight Gone Bad.…

As we move forward and the weather continues to worsen please make sure to bring an extra pair of shoes to the gym so we’re not WODing in messy shoes.  Thank you in advance. Strength: 5/3/1 Press 3 @ 65% 3 @ 70 % 3+ @ 80% WOD: Reverse Helen 21 Pullups 12 KBS (1.5/1)…

Today I read a great article outlining the good, bad and ugly of the Paleo diet.  If you’re unaware of what I’m talking about or are interested in an informative, well balanced article about Paleo please read.  We’re looking to do nutrition challenge in the new year and this article is a great resource for…