December 30, 2016

By Tony Fusaro | December 29, 2016
A logo for the crossfit 4 0 5 gym.

Schedule Update: Tomorrow (December 31st) there will only be a 9am class.  No cap we will accommodate everybody that signs up. Warm Up: 3rds 25 Double Unders 10 Kips/Kipping Practice 10 Pillar w/ arm reach 10 Ball Slams Partner WOD: “Fuel and Fire” 10rds of each couplet 100m Row 20 Double Unders Immediately Into 5/5…

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December 29, 2016

By Tony Fusaro | December 28, 2016
Here's an alt tag for the image: Chuck Norris birthday meme, American flag.

CrossFit: Warm Up: Deadbugs – 3 x :50/:50 4rds 4 Broad Jumps 8 Strict Pullups Skill: Turkish Getup *15min to work to the heaviest load possible WOD: “Dirty Dozen” 6rds 12 Deadlifts (225/155) 12 Box Jumps BodyFit: 068 Trunk: 3rds 10/10 Partner Russian Twists 10/10 Standing Teapots Warm Up: 4rds 5 Pullups 10 Pushups 15…

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December 28, 2016

By Tony Fusaro | December 27, 2016
A group of people in the gym doing exercises.

Warm Up: Squat Prep 10min EMOM Even: 10 Goblet Squats Odd: 15 Wall Balls Hero WOD: “Kalsu” For Time 100 Thrusters (135/95) *5 Burpees at the top of the minute **Workout begins with 5 burpees

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December 27, 2016

By Tony Fusaro | December 26, 2016
A woman is running on the treadmill in a gym.

I hope everybody had a nice Christmas and was able to enjoy time with family and friends.  One more week until the New Year so let’s enjoy the last few days of 2016 and be ready to hit the ground running for 2017! CrossFit: Warmup: Roxanne Then 3rds 10 Banded Pullaparts 10 True Pushups Strength:…

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December 23, 2016

By Tony Fusaro | December 22, 2016
A group of kids playing wrestling on the floor

Holiday Schedule: Saturday December 24th – 9am only (No class cap, we will accommodate everybody) Monday December 26th – Closed Warm Up: Get your chili warm and set up WOD: “12 Days of Christmas: Alpha Edition” 1 Deadlift (155/115) 2 HSPU 3 Power Cleans (115/115) 4 KBS (53/35) 5 Pullups 6 Box Jumps (24/20) 7…

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December 22, 2016

By Tony Fusaro | December 21, 2016
A pair of shoes sitting on the ground in an indoor gym.

CrossFit: Warm Up: 10min EMOM Even:  10 Dynamic Stepups Odd: 10 Ring Rows WOD: “Santa’s Sleigh” 3rds 1min Max Meter Row – 1min Rest :45 MMR – :45 Rest :30 MMR – :30 Rest :15 MMR – :15 Rest Rest 5min BodyFit: 066 12min EMOM Even: 5 Strict Pullups Odd: 10 Box Jumps WOD: 4rds…

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December 21, 2016

By Tony Fusaro | December 20, 2016
A man holding guns in front of an american flag.

Warm Up: 3rds Spiderman with rotation PA Clean Warmup 3 Athletic Burpees Tester: Clean – 1RM – Go get a PR! WOD: “Stocking Stuffer” 10,9,8…3,2,1 Front Squat (135/95) 1,2,3…8,9,10 Burpee *10min cap

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December 20, 2016

By Tony Fusaro | December 19, 2016
A group of people in the gym doing exercises.

CrossFit: Warm Up: Ankle Circuit 3rds 25 Double Unders/Practice 4 :05 HS Hold with :03 eccentric 10 Scap Depressions Strength: All Levels: 3 x Max Rep Strict Pullups *Compare total and scale to 11.9.16 Partner WOD: “Clark and Ellen” 20min AMRAP 1 HSPU 3 Ball Slams 5 Double Unders (3:1) *Add 1 HSPU, 3 Ball…

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December 19, 2016

By Tony Fusaro | December 18, 2016
A room with black chairs and white walls.

I wanted to thank everybody that came out and celebrated another year of Alpha Athletics this past weekend at our annual Christmas party this past Saturday.  Congrats to the Alpha Award winners you were all deserving.  We’re so proud of what Alpha has become and that is a direct reflection of our coaches and members,…

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December 16, 2016

By Tony Fusaro | December 15, 2016
A group of people standing around in a room.

Don’t forget this Saturday December 17th is the Alpha Christmas Party at the Walnut Grill in the Waterworks.  Festivities will begin at 7:30 and they’re will be complimentary light appetizers available to set a base for the beverages to be consumed. Warm Up: 4rds 10 Facepulls 8 Chinups 10 Dynamic Pushups / True Pushups Strength:…

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