January 10, 2014

By Tony Fusaro | October 5, 2016 |

Box News: Winner of the $25 gift card for December “Bring your friend to the box day” is everyone’s favorite tall red haired man Ryan “Anders” Banks.  Congrats Anders see me at the box and we will get you your prize. Today is the last day of strength testing, be ready to go today it’s…

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January 7, 2014

By Tony Fusaro | October 5, 2016 |

First and foremost great work everybody.  Lots of PR’s on the board today and it’s a representation of all the hard work you all have put in over the last 2 months.  There will be a couple more tests this week and then we will be starting a new strength program next week, remember we…

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January 6, 2014

By Tony Fusaro | October 5, 2016 |

Today we begin our strength testing.  This week we will get to see the benefits of our hard work over the last few months.  Come in prepared to lift some heavy %$^&!   Strength:  Back Squat 1RM Skill: Handstand Work We will spend as much time as necessary to find our 1RM anytime left in…

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January 3, 2014

By Tony Fusaro | October 5, 2016 |

A) Baseline 500m Row 40 Squats 30 Situps 20 Pushups 10 Pullups B) Deadlift – 5PM **Compare Baseline time and scales against fundamentals score.    

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January 2, 2014

By Tony Fusaro | October 5, 2016 |

I hope everybody enjoyed their holidays, is rested, rejuvenated and ready to get back to work (I know I am).  Lots of new stuff in the works for Alpha in 2014 so be ready for some news and updates.   **We have decided to switch the Saturday morning schedule so moving forward the fundamentals class…

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December 31, 2013

By Tony Fusaro | October 5, 2016 |

Skill: Turkish Getup MetCon: 2 min of work, 2 min of rest. KB Clean and Jerk SDLHP KBS  Double Unders **Score is total number of reps  

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December 30, 2013

By Tony Fusaro | October 5, 2016 |

We’re coming up on the end of 2013 and I hope it was as great a year for you as it was us.  I spoke at the Christmas party this past weekend about how much I love what I do and how happy both April and I are about deciding to open the doors of…

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December 27, 2013

By Tony Fusaro | October 5, 2016 |

Saturday is the last day to bring a friend to the Free Community class, which enters you to win a gift card of your choice!!   Bring a Friend, or make one!   Warm Up: 3 Rounds 10 Box Jumps 20 Jumping Jacks 10 Pull ups   WOD: 4 Rounds 10 Deadlift (225/155) 15 Burpees…

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