March 7, 2014

By Tony Fusaro | October 5, 2016 |

Last call for scheduling your 30 day Nutritional Check-in…. I have seen some of the numbers, and I am completely overwhelmed with the results. Everyone had different goals and each of you are reaching them.  I can’t say enough how proud I am of you all! Friday’s Happy Hour; On tap we have … 5…

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March 6, 2014

By Tony Fusaro | October 5, 2016 |

Please see myself or April before weeks end if we have not got updated measurements or baseline workout.  We would like to finalize the winner for the first 30 day check-in.  Thank you in advance. Strength:Back Squat 3×5 (+5) WOD:“Fran”21-15-9Thrusters (95/65)Pullups

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March 5, 2014

By Tony Fusaro | October 5, 2016 |

Good work tonight Alpha.  As we continue to grow as a gym we will be learning more, new complex movements.  Embrace the challenge and remember it’s easier to build good habits and movement patterns than it is to break bad ones. Strength:Floor Press 4×4 (+5) WOD:15min AMRAP10 Burpee Box Jump (24/20)15 Situps20 Back Extensions

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March 4, 2014

By Tony Fusaro | October 5, 2016 |

Skill: Split Jerk Strength:20min to work to a heavy 3 MetCon;10min EMOM3 – Touch -n- Go Power Cleans3 – Jerks**As heavy as possible

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March 3, 2014

By Tony Fusaro | October 5, 2016

Saturday was a great day at the box!  Every participant of the nutrition challenge improved, and in most cases pretty drastically  I’m very excited for everybody in the gym and their desire to make positive changes and do the hard work that is necessary to reap the rewards.    A favorite saying of mine is…

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February 28, 2014

By Tony Fusaro | October 5, 2016 |

Remember Sat is our retest day along with the first Open WOD 14.1 at the gym.  Should be a fun day; come hang out support your fellow Alpha members, drink a Kill Cliff, get a WOD in and just be all around awesome! Strength: DL 5RM (+10) MetCon: 7min AMRAP Wall Balls (20#-14#) 5 DL…

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February 27, 2014

By Tony Fusaro | October 5, 2016

This Saturday during the Team WOD hour (11am) we will be retesting the Challenge baseline.  Similar to the first test we will be doing it in heats.  We will also be taking new measurements to see our progress.  Following the baseline testing we will be judging the Open workout for the members who are signed…

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February 25, 2014

By Tony Fusaro | October 5, 2016 |

Great day today!  Quite a busy night at the box; 3 full classes, a bunch of positive energy and some kick ass front squats; awesome!  With the evening classes filling up make sure you are signing up, remember our cap for each class is 8 members.  Please don’t make me be that guy.  Also, for…

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