August 8, 2019

By Alpha Athletics Crossfit 412 | August 7, 2019

CrossFit Warm Up:Overhead/Wrist PrepPA Snatch Warmup x 2————————–3-2-1 3-position Snatch (Build) Strength: Power SnatchLevel 1: TechniqueLevel 2: 5 x 3 (Build) WOD: “I’m fast. I’m very fast.”1 minute on. 1 minute off.60 Ground to Overhead (95/65, 115/85, 135/95, 155/115)*Add weight each new minute of work BodyFit 343 Warm Up:Hip Mobility10min WAMRAP5/5 ML Stretch 10 Kips…

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May 17, 2019

By Alpha Athletics Crossfit 412 | May 16, 2019

Schedule Reminder: Tomorrow 9:30am Free Communit Class followed by Yoga for CrossFitters with in house yogi Tori “Wheels” Brown. Bring a friend, co worker, family member, crush, whoever and show them why you love Alpha so much! Warm Up:3rds10 Scap Progression5/5 Pillar with arm reach 5/5 Reverse Lunge to High Knee10-8-6 – Hang Clean –…

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May 18, 2017

By Tony Fusaro | May 17, 2017

CrossFit: Warm Up: 3rds 2/2 Knee Hug Lunge Step Vert. Flex/Ext 10 Kips/Kipping Practice PA Clean Warmup Strength: All Levels: Pistol Progression WOD: “Harry & Sally” 21-15-9 Squat Cleans (135/95) Wall balls (20/14) 45 Pullups/each *Must rotate every time you complete a set BodyFit: 108 Warm Up: Heat your meat Hero WOD: “Bradley” 10rds Sprint…

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February 7, 2014

By Tony Fusaro | October 5, 2016 |

This is what we’re going to look like today doing the WOD! Skill: Handstand Work  **Pushups/Kicking up onto the wall. WOD: “Diane” 21-15-9 Deadlift (225/135) HSPU

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March 6, 2014

By Tony Fusaro | October 5, 2016 |

Please see myself or April before weeks end if we have not got updated measurements or baseline workout.  We would like to finalize the winner for the first 30 day check-in.  Thank you in advance. Strength:Back Squat 3×5 (+5) WOD:“Fran”21-15-9Thrusters (95/65)Pullups

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