July 31, 2018

By Alpha Athletics Crossfit 412 | July 30, 2018

CrossFit:  Warm Up: 6min WAMRAP 10 Scap Progression 10 Plate Touches Hip Mobility Skill: Turkish Getup Strength: 15min running clock 4 x 6 Strict Pullups *Add weight if necessary Work to heavy Turkish Getup *Right & Left WOD: “Twosday” Every 3:00 x 5 8 T2B 10 Ball Slams 12/8 AB Cals BodyFit: 241 Warm Up:…

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March 1, 2018

By Alpha Athletics Crossfit 412 | February 28, 2018

Don’t forget tomorrow evening is the second week of the Alpha Open and FNL.  If you can’t make it tomorrow Saturday at 10am is the designated make up time.  IF you can’t make either time see a coach to schedule before next Monday. CrossFit:  Warm Up: Ankle Circuit Overhead/Wrist Mobility 3-4-5 PA Snatch Warmup 10/10…

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August 29, 2017

By Tony Fusaro | August 28, 2017

CrossFit: Warmup: Shoulder DROM 3rds 10/10 Sin Arm Strict Press 10 Kips/Kipping Practice 10 Lat. Over and Back 5 Push Press (Build) Strength: Push Press Level 1: 3 x 5 (+5) Level 2: 3 x 3 (Straight) *Add weight 8.22.17* WOD: “Ballin’” 10 min AMRAP 10 S2OH (95/65) 10 T2B 10/10 Lateral Hops BodyFit: 133…

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February 10, 2017

By Tony Fusaro | February 9, 2017

Reminder: Tonight Sadie Hawkins event RAW Training in the North Hills.  Event begins at 6:30, is laid back and fun.  Come cheer myself and G$ on and see an local event in action.  Hope to see you there. Warm Up: 4rds :45 Deadbug 8 BB Good Mornings (Build) 8 BB Bent Over Row (Build) 4…

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December 29, 2016

By Tony Fusaro | December 28, 2016

CrossFit: Warm Up: Deadbugs – 3 x :50/:50 4rds 4 Broad Jumps 8 Strict Pullups Skill: Turkish Getup *15min to work to the heaviest load possible WOD: “Dirty Dozen” 6rds 12 Deadlifts (225/155) 12 Box Jumps BodyFit: 068 Trunk: 3rds 10/10 Partner Russian Twists 10/10 Standing Teapots Warm Up: 4rds 5 Pullups 10 Pushups 15…

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