July 12, 2017

By Tony Fusaro | July 11, 2017

Warmup: 3rds 10 Scap Depressions 5/5 Knee Hug Lunge Step 10 KB Good Mornings 10 EB Thrusters Strength: Pistols 4 x 6-8 Pullups 4 x 5 (+weight) WOD: “Thinning Hair” 30 Deadlifts (185/135) 30 Thrusters (95/65) 30 Pullups  

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June 26, 2017

By Tony Fusaro | June 25, 2017

Last Day to sign up and receive a t-shirt for the Pirate game and tailgate party on Saturday July 15th.  Signup on the blue cubbies in the gym. Warmup: 2rds PA Clean Warmup 10 Kips/Kipping Practice 10 Goblet Squats (Heavy) Then 10min clock to warm up Clean Strength: Squat Clean All Levels: 1 Rep Every…

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June 21, 2017

By Tony Fusaro | June 20, 2017

Warmup: Heat Yo Meat Trunk: 3rds 10/10 Getup Situp 10/10 Standing Teapots Partner WOD: “Ping Pong” 20 min AMRAP 200m Run 10 Pullup 10 Pushup 10 Box Jumps *Alternate movements, both run together Hump Day Pump: Rack Pulls 4 x 8 (Bulid) Double DB Bent Over Row 4 x 10 (Heavier pair each set) Finisher:…

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June 16, 2017

By Tony Fusaro | June 15, 2017

Warmup: 3rds :40 Ipsalateral Deadbug 8 Strict Pullups 12 BB Good Mornings (Build) 4 Speed DL Strength: DeadLift Level 1: 1 x 5 (+10) Level 2: Heavy 5 WOD: “BaseLine” 500m Row 40 Squats 30 Situps 20 Pushups 10 Pullups Oprtional: Flex Sesh: 4 Rounds 30 Calf Raises 30 Banded Pushdowns

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June 15, 2017

By Tony Fusaro | June 14, 2017

CrossFit: Warmup: 8min WAMRAP 10 Kips/Kipping Practice 4 :05 HS Hold :03 Eccentric 4 Broad Jumps Trunk: 3rds 3 way Pillar Series 10/10 MB2T Partner WOD: “Daniel” 20min  AMRAP 30 Box Jumps 20 DB Push Press (45/25) 30 Pullups *Work can be split any way BodyFit 113: Warmup: 8min WAMRAP 10 Kips/Kipping Practice :20 HS…

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June 9, 2017

By Tony Fusaro | June 8, 2017

Join us for an In House Happy Hour to end Friends & Family week!  Come get a workout at one of our evening classes then stay and enjoy some drinks with your fellow Alphaholics and welcome some new members to the Alpha family! Warm Up: 3rds 10 Kips/Kipping Practice 10 True Pushups 4 Broad Jumps…

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June 5, 2017

By Tony Fusaro | June 4, 2017

Today is the kickoff of Alpha Athletics Friends and Family week!  Our entire schedule is open to prospective members to come in and give Alpha a test drive.  We encourage you to stop in, check us out and see how we can help you on your fitness journey. Warm Up: Chubbs Sequence 3rds 10 Scap…

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June 2, 2017

By Tony Fusaro | June 1, 2017

Don’t forget tomorrow Saturday June 3rd Park WOD at Squaw Valley Park in O’Hara Township.  We will meet in front of the gazebo at 9am families and friends welcome.  There will be NO team WOD at Alpha that morning. Warm Up: 3rds Ipsilateral Deadbug :45 10 Scap Depressions 10 RDL (Build) 5 Speed Deadlifts (Build)…

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May 23, 2017

By Tony Fusaro | May 22, 2017

CrossFit:  Warm Up: Overhead/Wrist Mobility PA Snatch Warmup x 2 Barbell Complex x 3 Strength: Snatch Level 1: Heavy 3 / Technique Level 2: Heavy Single *If weight feels good – go get it!  If not work to a manageable single WOD: “Vive La France” 10min AMRAP 10 Pullups 20 Situps 40 Double Unders (3:1)…

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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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