Posts by Tony Fusaro
March 8th, 2017
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)
Read MoreMarch 7th, 2017
Tonight is the 1st of 3 Olympic sessions with Mike Cerbus for the month of March. Â Class will be held in the back room and starts at 6:30pm. Â These are all 90min sessions. Â The list of participants for each session is in the Alpha FB group. Â See me with any questions. CrossFit: Warm Up: Overhead…
Read MoreMarch 6th, 2017
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. Â We will have a contingent of members leaving Alpha at 5:30pm to travel together if you’re interested. Â Also, we will hold the Open workouts on Saturday morning at 10am for anybody…
Read MoreMarch 3, 2017
Week 2 of The Alpha Open! Â Remember no 5:30pm class we’ll be getting ready for FNL. Â 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 MoreMarch 2, 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 MoreMarch 1, 2017
Spring is almost here! Â Beginning in March Commitment Club is going to change slightly. Â In place of attendance being the metric we measure this month the metric will change to a movement (or more precisely a skill). Â March’s CC will be based on Double Unders! Â Each member will be placed into one of two groups:…
Read MoreFebruary 28, 2017
CrossFit: Warm Up: 500m Row – Easy Pace 3rds 10 Kips/Kipping Practice 10 Dynamic Pushups 10 MB to Toes Strength: DB Bench Press All Levels: 4 x 6 (Build) Dips 4 x 10 WOD: “Teaser” Every 3min x 5 250m Row 10 Ball Slams MR T2B *Score is total T2B BodyFit: 085 Warm Up: Ankle…
Read MoreFebruary 27, 2017
Congrats to all that completed 17.1 this weekend, it was quite a doozy! Â Same plan for this Friday and the upcoming weeks. Â Make sure you get your workout in and earn that t-shirt! Warm Up: Squat Prep Then 3rds 10 Scap Depressions :10 Super Friend Stretch + 4 Front Squats (Build) Strength: Front Squat Level…
Read MoreFebruary 24, 2017
Tonight is the night, FNL will begin between 6 and 6:30pm. Â Heats will be set up based off of when you arrive so if you want to go first get here early. Â Looking forward to spending the next few Friday’s together. Warm Up: 5min Rope Warmup 3rds Barbell Complex 5 Hang Snatche 5 Snatch Balance…
Read MoreFebruary 23, 2017
Tomorrow it begins: Friday Night Lights! Â See myself or the coaches with money to sign up or with any questions on what to expect. Â There will not be a 5:30 class on Fridays for next 5 weeks so that we can get FNL moving and not be here until midnight. Â Hope to see you all…
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