January 18, 2017

By Tony Fusaro | January 17, 2017

Warm Up: 8min WAMRAP 10 Face Pulls 10/10 Step Lunges 5/5 Dynamic Pushups Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 4 x 4 (Add weight) WOD: “Hump Day” 12min AMRAP 5/5 Front Rack Lunges (115/85) 10 Bupree Over Bar 10 Pullups

Read More

January 17, 2017

By Tony Fusaro | January 16, 2017

CrossFit: Warm Up: 3rds PA Clean Warmup Child’s Pose Progression Then 4 x 3-position clean (Build) Strength: Power Clean Level 1: Technique Level 2: Heavy 3 *Focus on pull under bar WOD: “Playoff Run” 10-8-6-4-2 Hang Clean (135/95) Push Jerk *30 Double Unders (3/1) after each round BodyFit: Trunk: 3rds 10/10 Getup Situp 10/10 Standing…

Read More

January 16, 2017

By Tony Fusaro | January 15, 2017

This Saturday is the beginning of the Whole Life Challenge.  We’ve done this a few times last year and have set up an Alpha team again.  This challenge is a great opportunity to bring awareness to lifestyle habits that contribute to an overall fitness.  Consider joining us it will help you develop better habits that…

Read More

January 13, 2017

By Tony Fusaro | January 12, 2017

Today will be DP’s last day here at Alpha Athletics before he moves back to Detroit (he’s not leaving us forever).  If you can’t make tonight’s Happy Hour at Zone 28 in Harmarville try and stop down and see him before he goes.  Otherwise come down to Zone 28 and buy him a Fireball shot…

Read More

January 12, 2017

By Tony Fusaro | January 11, 2017

CrossFit: Warm Up: 8min WAMRAP 10 Face Pulls 10 True Pushups 10/10 Walking Lunges Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 3 x 5 @ 85% WOD: “Tabata This” 8rds each movement Pullups Pushups Situps Squats *Score is total reps BodyFit: Warm Up: 5rds “Cindy” For Time: 2,000m Row Rest “Tabata…

Read More

January 11, 2017

By Tony Fusaro | January 10, 2017

Warm Up: 3rds PA Snatch Warmup 5 EB OHS Then 3 Snatch Balance x 4 (Build) Strength: Hang Squat Snatch Level 1: Technique Level 2: Heavy 3 EMOM: Every :15 for 5min 1 rep @ Heavy 3 Tester: LATT Every 3min :30 Max Calorie AD *Score is total Cals

Read More

January 10, 2017

By Tony Fusaro | January 9, 2017

CrossFit: Warm Up: 2rds 10 Scap Activation Drill PA Clean Warmup 4 Broad Jumps Skill: Split Jerk Footwork Strength: Split Jerk Level 1: Technique – small sets Level 2: 5 x 2 (Build) WOD: “Barstar” For Time 10 Push Jerk (155/115) 20 Pullups 30 Cleans 20 Pullups 10 Push Jerk BodyFit: Warm Up: Ankle Circuit…

Read More

January 9, 2017

By Tony Fusaro | January 8, 2017

Remember this coming Friday is the going away happy hour for DP, Chops and Gibs at Zone 28 in Harmarville.  We hope you can make it to send them off in proper Alpha fashion! Warm Up: Squat Prep Then 3rds 5 Partner Assisted Pullups 10 Goblet Squats (AHAP) 3 Athletic Burpees Strength: Back Squat Level…

Read More

January 6, 2017

By Tony Fusaro | January 5, 2017

It’s with sadness that next weeks Happy Hour at Zone 28 in Harmarville will be a going away happy hour for DP as he moves back to Detroit.  To make it doubly sad it will also our last happy hour with Brandon “Gibs” and Kristin “Chops” Clarke as they have recently purchased a new house…

Read More

January 5, 2017

By Tony Fusaro | January 4, 2017

CrossFit: Warm Up: 3rds 1/1 Spiderman with rotation 10 Scap Retractions 15 Elevated Pushups 10/10 Partner Russian Twists Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 3 x 6 @ 80% *% based off of 1RM WOD: “Tyrannosaurus Pecs” 2rds 30 Pullups 30 Rotational Ball Slams 30 Burpees BodyFit: 070 Trunk: 3-way…

Read More