Posts by Tony Fusaro

Strength: Strict Press 3×3 MetCon: 6min AMRAP 5 Power Cleans (135/95) 10 Pushups 15 Double Unders Rest 3min 4min AMRAP 5 Push Press (135/95) 10 Situps Rest 2min 2min AMRAP Max Effort Burpees

Today we will be working on climbing the rope in class.  As your coach (and friend) make sure to wear high socks or really anything that will protect you shins from the rope. You can thank me later. Warm-up: 5 x 100m Row repeats Skill: Rope Climbs MetCon: 800m Run 21 Front Squat (95/65) 3 Rope Climbs…

Strength: Deadlift 30min to work to a heavy double MetCon: 8min EMOM 2 DL @ 70% 6 KBS (1.5/1)

Join us at 9am this, and every Saturday morning, for a Free community WOD. Come with a friend to see what Alpha Athletics – CrossFit 412 is all about. It’s a perfect opportunity to see our space, meet the coaches and experience a CrossFit workout of the day (WOD). Please contact us with any questions…

Congrats to all of my friends who competed this weekend at Fall Brawl.  I commend your effort because I know first hand how demanding that event is.  Good work all and it was nice to see so many good people. MetCon: Alpha 250 10 Squat Cleans (95/65) 20 Pullups 30 Pushups 40 Ground 2 Overhead…

On Saturday November 16th Alpha Athletics – CrossFit 412 will be holding a fundraiser in conjunction with our friends at CrossFit Football in support of Neuroblastoma, a form of pediatric cancer, with a memorial WOD starting at 2pm.  Following the WOD food and beverages will be available with a donation and we will be raffling…

Today is strictly a strength day.  We are going to learn a new iteration of the squat, one that is underutilized in my opinon, and also Good Mornings.  Both of these movements WILL make you stronger, especially in the squat, so it’s important we learn them now.  Hope those hammy’s feel good cause they’re going…

Prior to the WOD we will be setting a benchmark on our 500m row today.  If you have not been tracking your workouts to this point get into the habit so that you have a point of reference in the future. Warmup: Max Effort 500m row WOD: Helen 3rounds 400m Run 21 KBS (1.5 Pood)…

Strength: Jerks We will use the first 30min of class introducing the split jerk/working technique.  If you are already proficient then you will be finding a heavy double. MetCon: Death by burpees  

Wanted to congratulate our friends who competed this past weekend in Columbus, OH Thanks for reppin’ Alpha Athletics- CrossFit 412!! It’s always great to see the support from our great community.   Today we will be performing the CrossFit Total.  The total is a max effort lift in 3 different movements Squat, Press, and Deadlift.…