October 4, 2019

By Alpha Athletics Crossfit 412 | October 3, 2019

QuickFit Warm Up:EMOM 8 mins: 1) :50 DU practice 2) :50 Superman 3) :50 Bent Hollow Hold 4) 100m Run WOD:“Annie”40-30-20-10Double Unders (2:1)Sit-upsThen Rest 1 Minute3 Minute AMRAP Burpees*15 minute cap* CrossFit Warm Up:400m RUN, 500m ROW, 30/21 cals ABTHEN- EMOM 15mins: 1) 10 3-Point Drill 2) :50 Superman Hold 3) 6-8 Jefferson Curl –…

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September 6, 2019

By Alpha Athletics Crossfit 412 | September 5, 2019

QuickFit Warm Up:3rds5/5 Single Arm DB Clean and Press (Build to working weight)10 Squat Progression100m Jog WOD:15min AMRAP 5/5 Single Arm DB Clean and Press (50/35) 10 DB Squats 100m Run CrossFit Warm Up:Rack Mobility 2rdsPA Clean Warmup (Build)10 Ring Rows 8 Push Jerks (Build)8 Deadlifts (Build)Then 3 position Hang Clean – 2 reps each…

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March 19, 2018

By Alpha Athletics Crossfit 412 | March 19, 2018

Last week of the CrossFit / Alpha Open!  It’s been a fun few weeks let’s make week 5 the best.  Following FNL for 18.5 we will be hanging out at the gym enjoying some food and adult soda pops and also handing out tshirts to those you who completed all 5 Open workouts!  Feel free…

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August 8, 2017

By Tony Fusaro | August 7, 2017

CrossFit: Warm Up: Chubbs Sequence 2rds PA Clean Warmup 10 Kips/Kipping Practice 3 position Squat Clean (Build) 100m Jog Hero WOD: “Badger” 3rds 30 Squat Cleans (95/65) 30 Pullups 800m Run BodyFit: 127 Warm Up: 3rds 10 Scap Depressions 15 KBS – American 100m Jog Skill: Hang Clean WOD: For Time 800m Run – 40…

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December 7, 2016

By Tony Fusaro | December 6, 2016

Don’t forget this Friday evening is the December Happy Hour at The Wicked Fox in O’Hara (across from Atria’s).  We’ll be there following the evening classes around 7pm but please don’t wait for us.  Hope to see many of you there. Warm Up: 3rds 1/1 Spiderman with rotation PA Clean Warmup Then 4 x 3-position…

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October 27, 2016

By Tony Fusaro | October 26, 2016

CrossFit: Warm Up: 7min WAMRAP 15 KBS 15 Elevated Pushups 5 Athletic Burpees Partner WOD: “2 Diegos” 100 Wall Balls (20/14) 200m partner run 100 Hang Cleans (95/65) 200m partner run 100 Burpees 200m partner run 100 Box Jumps (24/20) BodyFit: 051 Trunk: 3 x 5-way Med Ball Series WOD: 30 min AMRAP 500m Row…

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