March 17, 2017

By Tony Fusaro | March 16, 2017
A blue and white shield with an orange crown.

Happy St. Patrick’s Day all.  Tonight FNL is back at Alpha, hope to see you all there.  Perhaps we can share a green beer afterwards. Also, I’ve changed my mind at the last minute and decided to use 17.4 as the workout all day tomorrow.  It will be fun but it’s definitely a doozy! Warm…

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March 16, 2017

By Tony Fusaro | March 15, 2017
Two men holding hands in a gym.

CrossFit: Warm Up: Shoulder DROM 3rds 10 Reverse Dips 5/5 Pillar w/ arm reach 10/10 Single Arm KB Press 5 BB Push Press (Build) Strength: Push Press Level 1: 3 x 5 (+5) Level 2: Heavy 5 then 1 @ 80% for max reps Skill: Rowing WOD: Alternating EMOM Even: 150m Row Odd: 8 S2OH…

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March 15, 2017

By Tony Fusaro | March 14, 2017
A woman is holding onto a bar in the gym

Warm Up: PA Clean Warmup x 2 3-position Squat Clean x 3 (Build) Strength: Clean Level 1: Technique Level 2: Heavy 3 *Focus is pull under the bar Skill: Pistol Progression *Performed during rest intervals of strength WOD: “Death by Power Clean” Min 1 – 1 rep, Min 2 – 2 reps, Min 3 –…

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March 14, 2017

By Tony Fusaro | March 13, 2017
A man standing in front of some orange bars

*6amer’s – Please make sure to check the website before leaving for the morning class in case the storm is worse than expected.  If you are unable to make it in, please remove yourself from the roster.  If we have to cancel I will post prior to 5:30am. CrossFit: Warm Up: 4rds 10 Face Pulls…

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March 13, 2017

By Tony Fusaro | March 12, 2017
A man in black shirt standing next to wall.

Warm Up: Squat Prep Then 3rds :10 Superfriend + 4 FS 10 Kips/Kipping Practice Strength: Front Squat Level 1: 3 x 5 (+5) Level 2: 4 x 4 *Add weight from 3.6.17 WOD: “Fran” 21-15-9 Thrusters (95/65) Pullups

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March 10, 2017

By Tony Fusaro | March 9, 2017
A black and white image of the word " yes ".

FNL at Rising Six CF in Plum.  Train pulls out of Alpha at 5:30pm.  For anybody unable to make it tonight we will hold the Open workout tomorrow morning at 10am come #GETIT then! Warm Up: Get you chili warm Shoulder Mobility Hip Mobility WOD: “Cindy-ish” Insprired by CF Linchpin 20min AMRAP 7 C2B Pullups…

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March 9, 2017

By Tony Fusaro | March 8, 2017
A man and a woman doing pull ups on bars.

Reminder: Tomorrow evening Rising Six CF for CF Open 17.3.  Leaving Alpha at 5:30pm if you want to carpool.  See coaches with any questions. CrossFit: Warm Up: Deadbugs 3 x 1:00 / 1:00 3rds 1/1 Seesaw Walk 8 BB Bent Over Row 4 Speed Deadlifts Strength: Deadlift All Levels: 1 rep every :30 for 15min…

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March 8th, 2017

By Tony Fusaro | March 7, 2017
A group of people in the gym doing squats.

Warm Up: 8min WAMRAP 10 Face Pulls 5/5 Dynamic Pushups 4 Athletic Burpees Strength: DB Bench Press All Levels: 4 x 5 (Build) WOD: “Crispy” For Time 8rds 200m Shuttle 30ft Burpee Broad Jump 20 KBS – American (53/35)

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March 7th, 2017

By Tony Fusaro | March 6, 2017
A group of people in the gym doing exercises.

Tonight is the 1st of 3 Olympic sessions with Mike Cerbus for the month of March.  Class will be held in the back room and starts at 6:30pm.  These are all 90min sessions.  The list of participants for each session is in the Alpha FB group.  See me with any questions. CrossFit: Warm Up: Overhead…

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March 6th, 2017

By Tony Fusaro | March 5, 2017
A black and white logo for crossfit kids program.

This coming Friday March 10th we will be traveling to Rising Six CrossFit in Plum for Friday Night Lights and CF Open workout 17.3.  We will have a contingent of members leaving Alpha at 5:30pm to travel together if you’re interested.  Also, we will hold the Open workouts on Saturday morning at 10am for anybody…

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