WOD

November 27, 2013

By Tony Fusaro | October 5, 2016 | 1 Comment

We’ve been discussing how to address our warm-ups for class lately and this article does a great job of expressing a lot of what I’ve been preaching.  Review the article and see why and how you should be warming up even before we start class.  If you need help with understanding how to approach your warm-ups please see me in class and I’ll explain.

http://tfblacktraining.com/our-warm-up-is-tougher-than-your-workout/

Strength: 5/3/1 Press

5 @ 50%

5 @60%

5 @ 70%

WOD:

5rds

5 Front Squats (185/135)

10 Deadlifts

Rest as needed then,

Max Effort 30 cal Airdyne

November 26, 2013

By Tony Fusaro | October 5, 2016 | 1 Comment

Strength:

Hang Power Snatch

30min to work technique or find 2RM

MetCon:

14min EMOM

Odd: 3 Hang Power Snatch

Even: 6 Burpees

November 25, 2013

By Tony Fusaro | October 5, 2016 | 1 Comment

Checkout Main site for today’s photo of the day!

Coach Beard (Tony): www.crossfit.com

The holiday schedule will be posted for this week, make sure to check once you get to the box.

Strength:

5-3-1 Backsquat

5 @ 50%

5 @ 60%

5 @ 70%

WOD:

50 Sit-ups
15 Thruster (95/65)
20 Pull-ups
12 Thruster
15 Pull-ups
9 Thruster
10 Pull-ups
50 Sit-ups

November 22, 2013

By Tony Fusaro | October 5, 2016 | 4 Comments

Strength: 5/3/1 Deadlift

5 @ 70%

3 @ 80%

1+ @ 85%

Metcon:

10,9,8…3,2,1

SDLHP (95/65)

5,10,15…40,45,50

Double Unders

November 21, 2013

By Tony Fusaro | October 5, 2016 | 0 Comments

Skill:

15min to work on any goals/goat

WOD:

15min AMRAP

10 BW Back Squat

20 Burpees

November 19th, 2013

By Tony Fusaro | October 5, 2016 | 11 Comments

Strength:  Power Cleans

20min to find a heavy double

MetCon:

3rds

2min max Power Cleans (155/115)

Rest 2 min

**Score is total reps

 

 

November 18, 2013

By Tony Fusaro | October 5, 2016 | 9 Comments

To everyone who supported our event on Sat. for Wades Army, thank you.  I set a lofty goal a few months back and with the help and generosity of our members, friends and family we were able to hit our goal.  On behalf of Alpha Athletics and CrossFit Football thanks for making the event not only successful but awesome.  I hope everybody enjoyed the day in support of a good cause and hope to see you soon at Alpha Athletics.  Also congratulations to Uncle Russ Langley for winning the CrossFit basket full of awesome products and services from Reebok, Kill Cliff Recovery Drink, SFH, RxBar, Last Ditch Effort Gear, Salt Yoga Studios and Brilliant Physical Health.

Stength: 5/3/1/ Squat

5 @ 70%

3 @ 80%

1+ @ 85%

WOD:

4rds

15 Box Jumps

15 Pullups

15 Wall Ball

November 15, 2013

By Tony Fusaro | October 5, 2016 | 1 Comment

Strength: 5/3/1/ Deadlift

3 @ 65%

3 @ 70%

3+ @ 80%

MetCon:

7rds

4 Deadlifts 225/135

8 T2B

*Rest 30 sec between rounds

*Rounds must be unbroken

November 14, 2013

By Tony Fusaro | October 5, 2016 | 1 Comment

Strength:

Hang Power Snatch 3-3-3

MetCon:

8min EMOM

2 Hang Power Snatch

10 Double Unders

November 13, 2013

By Tony Fusaro | October 5, 2016 | 2 Comments

Strength: 5/3/1 Press

3 @ 65%

3 @ 70%

3+ @ 80%

WOD: Easy Mary

5 HSPU

10 Pullups

25 Squats