WOD

September,13,2013

By Tony Fusaro | October 5, 2016 | 1 Comment

Skill: Clean and Jerk Technique

Strength: 2RM Clean and Jerk

Grand Opening

By Tony Fusaro | October 5, 2016 | 2 Comments

alphaopening

September 12, 2013

By Tony Fusaro | October 5, 2016 | 0 Comments

Skill: Ring Dips

Strength: 3rds Max Effort Ring Dips.

Metcon: 4x400m Repeats.

Rest for exactly how long it takes to complete 400m sprint.

 

September 11, 2013 – WOD

By Tony Fusaro | October 5, 2016 | 6 Comments

Today being the anniversary of 9-11-2001 we will be doing a Hero WOD to commemorate the individuals that have sacrificed to give us the freedoms we take for granted.

WOD: DT

5 Rds for time

12 Deadlifts (155#)

9 Hang Power Cleans (155#)

6 Push Jerk (155#)

September 10,2013 – WOD

By Tony Fusaro | October 5, 2016 | 1 Comment

Strength: Front Squat 5-5-3-3-3

Metcon: Karen

September 9, 2013 – WOD

By Tony Fusaro | October 5, 2016 | 0 Comments

Strength: Deadlift 5-3-3-1-1-1

Metcon: Tabata

Strict Pull Ups

Situps

September 6, 2013 -WOD

By Tony Fusaro | October 5, 2016 | 0 Comments

Strength: Find 3RM Power Clean in 30 min

MetCon: Buy In: 400m Run

5rds

4 Power Cleans 155/105

30 Double Unders

Cash Out: 400m Run

September 5 2013 – WOD

By Tony Fusaro | October 5, 2016 | 6 Comments

Strength: Strict Press 5-5-5

Metcon: 7 min AMRAP

7 Front Squat (95/65)

7 Push Ups

Rest 4 min

7 min AMRAP

10 KB C&P

10 Walking Lunges

September 4, 2013 – WOD

By Tony Fusaro | October 5, 2016 | 8 Comments

Skill: Kipping Pull-ups / T2B

Strength: 3 x ME Pull-Ups

MetCon: 10min AMRAP

10 Pull-ups

10 Sit-Ups

200m Run

SEPTEMBER 3RD OPENING DAY

By Tony Fusaro | October 5, 2016 | 1 Comment

Athletes our gym will be open Tuesday September 3rd!! One more rest day until we begin our journey.

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