April 17, 2017

By Tony Fusaro | April 16, 2017

Warm Up: Chubbs Sequence 3rds 10 Scap Depressions :40 Plank Hold 5 Back Squat (Build) Strength: Back Squat Level 1: 3 x 5 (+5) Level 2: 5 x 3 (Build) *Keep some in the tank* WOD: “St. Leo” Every :90 x 8 100m Sprint

Read More

April 14, 2017

By Tony Fusaro | April 13, 2017

Tonight Alpha Happy Hour at Pub 333.  Festivities will begin whenever you get there, I will arrive after the 5:30pm class.  Hope to see you there! If I don’t see you before then have a Happy Easter! Warm Up: 4 x Deadbug – :35 / :35 Then :15 Banded Good Mornings 10 Kips/Kipping Pratice 5…

Read More

March 24, 2017

By Tony Fusaro | March 23, 2017

Last FNL of 2017!  Join us for the last workout of the 2017 CF Open then stay after and hangout with your fellow Alphaholics (you do NOT have to participate to join us for the night).  Looking forward to seeing everybody tonight! Warm Up: 500m Row – easy pace 5min WAMRAP 10 Kips/Kipping Practice Child’s…

Read More