August 12, 2019

By Alpha Athletics Crossfit 412 | August 11, 2019

This coming Saturday August 17th will be a Free Community workout at 9:30am, followed by a yoga flow at 10:30 with Tori. If you have anybody interested in Alpha or looking for a new place to find their fitness please bring them this coming Saturday. Warm Up:Squat Prep3rds:10 Superfriend + 4 Front Squats :30 Side…

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July 18, 2018

By Alpha Athletics Crossfit 412 | July 17, 2018

Warm Up: Deadbugs 1:00 on / 1:00 off 3rds PA Clean Warmup 8 :03 Pause Austrailan Pullups 5 Deadlift (Build) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: Heavy 3 – 95%+ of 3RM *Do not go to failure* WOD: Death by Power Clean (135/95) *Min 1 – 1 rep, Min 2 –…

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May 31, 2017

By Tony Fusaro | May 30, 2017

CrossFit: Warm Up: 3rds PA Clean Warmup 4 Athletic Burpees WOD: “Double Death” Death by Power Clean (135/95) Death by Burpee *Rep scheme is 1 rep 1st min, 2 reps 2nd min, 3 reps 3rd min….until failure **Death by burpee will immediately follow Death by power clean ***Each movement is capped at 15min Hump Day…

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March 15, 2017

By Tony Fusaro | March 14, 2017

Warm Up: PA Clean Warmup x 2 3-position Squat Clean x 3 (Build) Strength: Clean Level 1: Technique Level 2: Heavy 3 *Focus is pull under the bar Skill: Pistol Progression *Performed during rest intervals of strength WOD: “Death by Power Clean” Min 1 – 1 rep, Min 2 – 2 reps, Min 3 –…

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