Posts by Tony Fusaro

Strength: Find 3RM Power Clean in 30 min MetCon: Buy In: 400m Run 5rds 4 Power Cleans 155/105 30 Double Unders Cash Out: 400m Run

Strength: Deadlift 5-3-3-1-1-1 Metcon: Tabata Strict Pull Ups Situps

Strength: Front Squat 5-5-3-3-3 Metcon: Karen

Today being the anniversary of 9-11-2001 we will be doing a Hero WOD to commemorate the individuals that have sacrificed to give us the freedoms we take for granted. WOD: DT 5 Rds for time 12 Deadlifts (155#) 9 Hang Power Cleans (155#) 6 Push Jerk (155#)

Skill: Ring Dips Strength: 3rds Max Effort Ring Dips. Metcon: 4x400m Repeats. Rest for exactly how long it takes to complete 400m sprint.  

Skill: Clean and Jerk Technique Strength: 2RM Clean and Jerk

First and foremost I would like to thank all of the friends and family that made it out today and made our Grand Opening a success.  The CrossFit community is like nothing else and the support and love they show each other is amazing.  I look forward to continue to build the Alpha Athletics –…

Strength: Overhead Squat 3×5 Metcon: 21-15-9 OHS Pullups

Annie on the Run 50-40-30-20-10 Double Unders Situps 400m Run