Posts by Tony Fusaro
October 14, 2016
Warm Up: Deadbugs – 4 x 1:00/1:00 3rds 10 Rings Rows 8 DB RDL (Heavy) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 4 x 3 @ 95% Flex Sesh: Buddy Curls – 10 – 1 Then Accumulate 50 Evil Wheels
Read MoreOctober 13, 2016
CrossFit: Warm Up: 3rds :30 Nose to Wall HS Hold PA Snatch Warmup Strength: Strict HSPU All Levels: 4 x 6-8 WOD: “Seger” For Time 15 Hang Power Snatch (95/65) 50 Double Unders (3:1) 15 Power Snatch (115/85) 50 Double Unders 15 Hang Power Cleans (135/95) 50 Double Unders 15 Power Cleans (155/115) BodyFit: 047…
Read MoreJUST ANOTHER DAY
Construction Started ! Yesterday Tony did some demolition to knock out the walls! Here we come. Electrical work will be done by end of week. Can’t wait to see the progress 🙂
Read MoreElectrical
Going to pick up the lighting fixtures tomorrow!
Read MorePaint Shopping!
Went to pick out the colors for the gym! Planning to paint the ceiling is a chore in itself! Can’t wait to see the new look finished
Read MoreCROSSFIT 412
We’ve been officially approved! It was a process and we have been quite busy the past few months, but here we are “CrossFit 412” ! Like us on Facebook today Alpha Athletics – CrossFit 412 Facebook
Read MoreINTRO PRICING: LIMITED TIME OFFER
SEPTEMBER 3RD OPENING DAY
Athletes our gym will be open Tuesday September 3rd!! One more rest day until we begin our journey.
Read MoreSeptember 4, 2013 – WOD
Skill: Kipping Pull-ups / T2B Strength: 3 x ME Pull-Ups MetCon: 10min AMRAP 10 Pull-ups 10 Sit-Ups 200m Run
Read MoreSeptember 5 2013 – WOD
Strength: Strict Press 5-5-5 Metcon: 7 min AMRAP 7 Front Squat (95/65) 7 Push Ups Rest 4 min 7 min AMRAP 10 KB C&P 10 Walking Lunges
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