October 18, 2016

By Tony Fusaro | October 17, 2016
A logo for the crossfit 4 0 5 gym.

CrossFit: Warm Up: 4rds 100m Run 10/10 Single Arm KB Press :30 Pillar Strength: Strict Press Level 1: 3 x 5 (+5) Level 2: 3,3,3,3,3 (Build) WOD: “Pipeline” Every 5min X 5 400m Run 20 S2OH (95/65) BodyFit: 048 Warm Up: 6min WAMRAP 20 Jumps 15 KBS – American 10 Pushups 5 Ring Rows WOD:…

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October 17, 2016

By Tony Fusaro | October 16, 2016
A boxing ring with the ropes in front of some windows.

Thank You to all the Alphaholics who participated in the Alpha photo shoot on Saturday your help and patience are appreciated. Warm Up: Squat Prep 3rds 25 Jumps 8 Pause Goblet Squats (:03) 8 Strict Pullups Strength: Back Squat Level 1: 3 x 5(+5) Level 2: 3,3,3,3 (Build) Partner WOD: “Chip ‘n Dale” 3rds 30…

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October 14, 2016

By Tony Fusaro | October 13, 2016
A green background with an orange logo.

Warm Up: Deadbugs – 4 x 1:00/1:00 3rds 10 Rings Rows 8 DB RDL (Heavy) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 4 x 3 @ 95% Flex Sesh: Buddy Curls – 10 – 1 Then Accumulate 50 Evil Wheels

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October 13, 2016

By Tony Fusaro | October 12, 2016
A woman is jumping in the air while holding onto a barbell.

CrossFit: Warm Up: 3rds :30 Nose to Wall HS Hold PA Snatch Warmup Strength: Strict HSPU All Levels: 4 x 6-8 WOD: “Seger” For Time 15 Hang Power Snatch (95/65) 50 Double Unders (3:1) 15 Power Snatch (115/85) 50 Double Unders 15 Hang Power Cleans (135/95) 50 Double Unders 15 Power Cleans (155/115) BodyFit: 047…

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Making the most of your time at Alpha Athletics.

By Tony Fusaro | October 5, 2016
A woman is riding an exercise bike in the dark.

Trust us. We understand busy schedules. In fact, many of the members we have here at Alpha Athletics initially joined because they needed a more efficient workout that didn’t require them to be in the gym for hours at a time. That’s why we’ve put together this list of ways you can make your time…

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March 17, 2014

By Tony Fusaro | October 5, 2016 |
A man holding guns in front of an american flag.

HAPPY BIRTHDAY, COACH TONY!!!! WOD: Luck of the Irish 5 Rounds 7 Front Squats (135/95) 7 Burpee over bar Rest 5 Rounds 7 Thruster (135/95) 7 Pullups

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March 14, 2014

By Tony Fusaro | October 5, 2016
A boxing ring with the ropes in front of some windows.

Just in case you thought I was the only coach that preached about this stuff…. http://www.crossfitsurfcityusa.com/2014/03/03/crossfit-101-22-rules-avoid-athlete/ The WOD for today is going to be based off of the Open WOD 14.3.  If you are in the Open I do not want you doing the strength portion today, I want you preparing for the WOD.  Other…

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March 12, 2014

By Tony Fusaro | October 5, 2016 |
A woman is lifting a barbell in the gym.

Strength: Floor Press 4×4 (+5) WOD:3rdsME PushupsME KBSME Double Unders:30sec rest between each round**All sets must be done unbroken.  Once you can’t complete a technically sound rep you must move to the next exercise

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March 11, 2014

By Tony Fusaro | October 5, 2016
Three women running on a street near an old building.

Here are 2 great videos of slow motion snatches that help you understand what we’re looking for from the movement.  Before you say it I know we’re not Olympic weightlifters but that doesn’t mean we can’t strive to be our best.  Also for you ladies, Lydia Valentine is one of the best females in the…

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