March 3, 2017

By Tony Fusaro | March 2, 2017

Week 2 of The Alpha Open!  Remember no 5:30pm class we’ll be getting ready for FNL.  Come join us and cheer on your fellow Alphaholics as they complete the second week of the CrossFit Open. Warm Up: 3rds :30 Nose to Wall HS Hold 10 Scap Depressions 3 x 3-position clean (Build) Strength: Strict Pullups…

Read More

March 2, 2017

By Tony Fusaro | March 1, 2017

CrossFit: Warm Up: Rack Mobility PA Clean Warmup x 2 3 x 5 Clean Pull unders (Build) 3 x 5 Hip Cleans (Build) Strength: Hang Squat Clean Level 1: Technique Level 2: Heavy 3 EMOM: 5min 3 @ 80% of Heavies Set Choose Your Own Adventure: WOD: 5min EMOM 2 @ 90% 5min EMOM 1…

Read More