February 19, 2018

By Alpha Athletics Crossfit 412 | February 18, 2018

Don’t forget this coming Friday evening will be the first Friday Night Lights for the 2018 Alpha Open.  The Alpha Open is how we participate in the worldwide CF Open that begins this Thurs.  We will be talking a lot this coming week about how and why you should consider participating but just know it…

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December 22, 2017

By Alpha Athletics Crossfit 412 | December 21, 2017

CrossFit Warmup: 3rds :45 Deadbug 8 Strict Pulls 12 BB Good Mornings (Build) 5 Deadlifts (Build) Strength: Deadlift Level 1: 3 RM Level 2: 1 RM *This is a test – GO GET A PR! Choose Your Own Adventure: WOD: 7min AMRAP 750m Row 10 Clean & Jerk (155/115) MR Burpee Flex Sesh: 4rds 8/8…

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December 15, 2017

By Alpha Athletics Crossfit 412 | December 14, 2017

CrossFit Warmup: Strength: Deadlift Level 1: 1×5 (+10) Level 2: 3 x 1 (Build) – No misses! Choose Your Own Adventure: WOD: “Tri” For Time 50/35 Cal AB 50 Cal Row 100 Double Unders Flex Sesh: 4rds 20-15-10-5 Bent Over Rows 2DBs Evil Wheels KB Russian Twists (R + L =1) BodyFit 175 Warm Up:…

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May 26, 2017

By Tony Fusaro | May 25, 2017

Memorial Day Murph this coming Monday.  We will be running heats at 9, 9:30 and 10am.  Join any of those heats then stay afterwards and hang out with your fellow Alphaholics  and enjoy the holiday. Warm Up: 3rds :45 Deadbug 10/10 Jewitts 15 Banded Good Mornings 8 Bent Over BB Row Strength: Deadlift Level 1:…

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May 22, 2017

By Tony Fusaro | May 21, 2017

We’ll be testing some of our strength pieces this week so be ready to come in and move weight.  This is week is important since it shows us whether or not our training in working and you’re getting better.  Let’s go get some PR’s! Warm Up: Chubbs Sequence 3rds :20 Goblet Squat Hold (Heavy) 5…

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April 5, 2017

By Tony Fusaro | April 4, 2017

Warm Up: Chubbs Sequence 3rds 10 Face Pulls 5/5 Dynamic Pushups 10 EB BTN Press 10 OHS Skill: Pistol Progression Tres Strength: Bench Press Level 1: 3RM Level 2: 1RM – Go get a PR! WOD: “Nancy” 5rds 400m Run 15 OHS (95/65) *20min cap

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April 3, 2017

By Tony Fusaro | April 2, 2017

Updates:  Alpha Open shirts are in the house!  If you qualified for a sweet ass shirt be sure to see me to claim your prize. April Committed Club will involve the classic CF WOD “Cindy”.  Details will be given in class but be prepared for some pullups, pushups and squats. Warm Up: Chubbs Sequence Then…

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December 27, 2016

By Tony Fusaro | December 26, 2016

I hope everybody had a nice Christmas and was able to enjoy time with family and friends.  One more week until the New Year so let’s enjoy the last few days of 2016 and be ready to hit the ground running for 2017! CrossFit: Warmup: Roxanne Then 3rds 10 Banded Pullaparts 10 True Pushups Strength:…

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January 6, 2014

By Tony Fusaro | October 5, 2016 |

Today we begin our strength testing.  This week we will get to see the benefits of our hard work over the last few months.  Come in prepared to lift some heavy %$^&!   Strength:  Back Squat 1RM Skill: Handstand Work We will spend as much time as necessary to find our 1RM anytime left in…

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January 10, 2014

By Tony Fusaro | October 5, 2016 |

Box News: Winner of the $25 gift card for December “Bring your friend to the box day” is everyone’s favorite tall red haired man Ryan “Anders” Banks.  Congrats Anders see me at the box and we will get you your prize. Today is the last day of strength testing, be ready to go today it’s…

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