November 15, 2016

By Tony Fusaro | November 14, 2016

https://www.youtube.com/watch?v=9bZkp7q19f0   CrossFit: Warm Up: 5min Row/Bike – Calories 3rds 10 Kips/Kipping Practice 10 Banded Pullaparts 10 True Pushups Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 4 x 5 (Straight) *Add weight from 11.3.16 WOD: “Gangnam Style” 8rds each T2B Meter Row Burpees Calories AD/AB *Tabata style format – :20 work…

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November 14, 2016

By Tony Fusaro | November 13, 2016

Thank you to all of the Alphaholics who came in Saturday and supported our Wades Army event.  We’re happy to be a part of Wades Army each of the past 4 years and will continue as long as necessary.  As of right now we currently sit 7th out of 20 gyms with just over $2,000…

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November 11, 2016

By Tony Fusaro | November 10, 2016

Don’t forget tonight is the November Happy Hour at Ordinary Joe’s in Aspinwall.  You are welcome to start at anytime I will be there around 7pm after the evening classes.  See me with any questions.  Hope to see you there! Warm Up: Ankle Circuit 4rds Deadbug :30 10 Partner Assisted Pullups 10 EB Thrusters Partner…

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November 10, 2016

By Tony Fusaro | November 9, 2016

CrossFit: Warm Up: Parnter Mobilty Wrist Circuit 3rds :30 Nose to Wall HS Hold PA Snatch Warmup Strength: Snatch Level 1: Technique Level 2: Heavy 3 – This is NOT a test, challenging but doable WOD: Every 3min x 5 3 HSPU 6 Snatch @ 75% 9 Calories AD BodyFit: 055 Trunk: 3rds 10/10 –…

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November 9, 2016

By Tony Fusaro | November 8, 2016

Warm Up: 5min on Rower/Bike (track calories) Shoulder DROM Hip DROM 3rds 3-way Pillar Series 10 Scap Depressions :30 Goblet Squat Hold Strength: Strict Pullups All Levels: 3 x Max Reps (Rest as needed) *Compare to 10.11.16 WOD: “Cindy” 20min AMRAP 5 Pullups 10 Pushups 15 Air Squats

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November 8, 2016

By Tony Fusaro | November 7, 2016

CrossFit: Warm Up: 3rds PA Clean Warmup 10 Pillar to Plank Press 3 Broad Jumps Strength: Push Press Level 1: 3 x 5 (+5) Level 2: 4 x 6 (Straight) *Same weight as 3RM Strict Press WOD: “Taco Tuesday” For Time Buy In: 1,000m Row 30 Box Jumps 30 KBS – American (AHAP) 30 Clean…

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November 7, 2016

By Tony Fusaro | November 6, 2016

Lots of stuff coming this weekend.  Friday November 11th is the monthly Happy Hour this month at Ordinary Joe’s in Aspinwall.  Saturday November 12th is the Wades Army event at Alpha.  There will be no group classes but will be multiple workouts to choose from.  We are raising money for Wades Army in support of…

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November 4, 2016

By Tony Fusaro | November 3, 2016

Warm Up: Deadbugs 3 x :45/:45 Then 3rds 1/1 Seesaw Walk 10 Scap Retractions 8 DB RDL (AHAP) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 3RM – This is a test – go get a PR! Flex Sesh: Shoulder Superset x 3 10 Bent Over Rear Fly 10 DB Front Raise 10…

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November 3, 2016

By Tony Fusaro | November 2, 2016

CrossFit: Warm Up: 8min WAMRAP 10 Kips/Kipping Practice 10 Banded Pullaparts 10 Ring Rows Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 4 x 5 (Straight) *Use approximately 85% of heavy set from 10.28.16 Hero WOD: “Artie” 20min AMRAP 5 Pullups 10 Pushups 15 Air Squats 5 Pullups 10 Thrusters (95/65) BodyFit:…

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November 2, 2016

By Tony Fusaro | November 1, 2016

LAST CHANCE for Power Monkey Gymnastics clinic this coming Saturday.  Use code “Alpha15” for a 15% discount off of registration.  This is an all levels clinic and will help beginners and advanced members learn proper movement, progressions and drills to help improve their gymnastic skills.  All are welcome – spread the word. Warm Up: 4rds…

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