Posts by Tony Fusaro
October 6, 2017
CrossFit: Warmup: 3rds 1:00 Deadbug 8 Strict Pulls 10 BB Good Morings (Build) 3 Athletic Burpees Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 3 x 2 @ 100% + WOD: Choose your own Adventure A)”Quick Fix” 2 Rounds 30 Cal Row 20 Cal AD 10 Burpees B) Flex Sesh 4 Rounds 8…
Read MoreOctober 5, 2017
CrossFit Warmup: 7min WAMRAP 10 Scap Depressions 15 Air Squats :20 Table Top Stretch 4 Broad Jumps Strength: Alternating EMOM Even – 5 Strict Pullups Odd – 10 Ring Dips Partner WOD: “Pot and Kettle” 50 Power Cleans (135/95) 400 m Run 100 Box Jumps (24/20) 200 m Run 50 T2B 400 m Run 100…
Read MoreOctober 4, 2017
CrossFit: Warmup: Shoulder/Wrist Mobility PA Snatch Warmup x 3 3 position Squat Snatch x 3 (Build) 3 Halting Snatch x 3 (Build) Strength: Snatch Level 1: Technique – 2 rep Level 2: 4 x 2 (Build) *09/21/2017 WOD: “X3” 4 Rounds 12 G2OH (95/65) 12 Dips 12 Ball Slams BodyFit: 145 Chubbs/Squat Prep 8min WAMRAP…
Read MoreOctober 3, 2017
CrossFit Warmup: Shoulder DROM 3rds 2/2 Leg Cradle Lunge Step Vert Flex Ext 5 Box Jump (30/24) 10 EB BTN Press Skill: Split Jerk Footwork Strength: Split Jerk Level 1: Technique Level 2: 5 x 2 (Build) *Compare to 09/20/17* WOD: “Supervillain” 10-20-30-40-30-20-10 KBS – American (53/35) Suicide Run BodyFit: 144 3rds :40 Plank Hold…
Read MoreOctober 2, 2017
Thank you to all the Alphaholics who participated or spectated at the inagural Alpha Athletics Decathlon. The weather was perfect, the workouts were great, the support of each other was awesome! Shout out to Tommy Hudzik for the big win and special thanks to DJ and JC for all their hard work to make the…
Read MoreSeptember 29, 2017
Schedule Update: Tomorrow NO 9am class. Â We will hold the FREE Community workout at 10am (all members, families, and friends welcome) followed by the Alpha Decathlon. Â We will be cooking out and there will be drinks supplied by Alpha. Â Please feel free to bring a side dish if you wish. Â Hoping to see you all…
Read MoreSeptember 28, 2017
Decathlon Note: If you’re planning on participating in the Alpha Decathlon (even select events) please sign up on the sheet in the back. Â We’re trying to organize the day as best as possible and knowing will go a long way. Â I hope to see you all Saturday! CrossFit Warmup: Chubbs Sequence 2rds PA Snatch Warmup…
Read MoreSeptember 27, 2017
This Saturday FREE Community WOD/Vendor Day with Inagural Alpha Athletics Decathlon to follow. Â If you would like to participate in the Decathlon please make sure you’re signed up on the paper in the back by tomorrow Thursday. Â See me or the coaches with any questions. CrossFit: Warmup: Deadbugs – 1:00 on/1:00 off x 3 3rds…
Read MoreSeptember 26, 2017
CrossFit Warmup: 8min WAMRAP 20 Double Unders/Practice 10 Banded Pullaparts 10 Kips/Kipping Practice 10 Pushups 10 Goblet Squats (Moderate) Strength: DB Bench Press All Levels: 4 x 4 (Build) WOD: “Preachers Daughter” 20 min AMRAP 5 C2B Pullups 10 Hand Release Pushup 15 Single Arm Squat 20 Double Unders BodyFit 142 Warm Up: Ankle Circuit…
Read MoreSeptember 25, 2017
This coming Saturday is going to be exciting at Alpha. Â We will have our last FREE Community Workout of September followed by the Inagural Alpha Athletics Decathlon. Â Along with that there will be vendors from some local business’ at the gym. Â Follow the Alpha IG page for the remaining Decathlon events and for details about…
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