Posts by Tony Fusaro

Strength: Jerk 5-3-3-1-1-1 MetCon: 3rds 10 Clean and Jerks 10 Lateral Jump Burpees   Congratulations to all who ran this weekend! Ellie Dixon PR’ing her Marathon time and Natalie Lanzino repping the Alpha Athletics T!!

Strength: Snatch Advanced – Work to a heavy double in 30 min Beginner – Technique MetCon: 1 snatch every :30 seconds for 12 min

Strength: Front Squat 3×3 Metcon: 10 Front Squat 5 Rounds 7 Dips 7 Pullups 10 Front Squat    

Two Words…. Filthy Fifty 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders

I talked to many of you about the importance of rest and recovery.  Understand that proper recovery is more than just taking a day off from the gym.  I’ve attached an article that does a great job of outlining the different aspects of rest and recovery and why they’re important.  Give it a read and…

Strength: OHS Work to a heavy double MetCon: 20 Thrusters (95/65) 20 SDLHP 20 Push Press 20 OHS 20 FS **4 burpees at the top of every minute

Great work by everybody yesterday, that workout was no joke.  I’m happy to see everybody working so hard while being so supportive of the other members.  We’re off to a great start and I’m excited to see what the future holds for Alpha Athletics. MetCon: 2000m Row for time

Remember evening classes will be cancelled so that we can attend the Barbell for Boobs fundraiser at Confluence Fitness in the North Side.  The event raises money for mammograms in the battle against breast cancer.  It’s a fun event for a good cause and will be an opportunity to meet a lot of individuals in…

I come across a lot of people who are hesitant to try CrossFit because of a multitude of reasons, to many to list right now, but I think from now on all I’m going to do is show them this article from Matt Chan (4x CrossFit Games competitor).  Take a look at this article and…

We’ve discussed double unders before, remember very few cues and then PRACTICE (and when you think you’ve practiced enough MORE PRACTICE).  I’m stealing a blog post from a friend of mine in MD who writes a great piece on double unders saying essentially the same thing a different way.  Until your body understands what flicking…