January 2, 2014

By Tony Fusaro | October 5, 2016 |

I hope everybody enjoyed their holidays, is rested, rejuvenated and ready to get back to work (I know I am).  Lots of new stuff in the works for Alpha in 2014 so be ready for some news and updates.   **We have decided to switch the Saturday morning schedule so moving forward the fundamentals class…

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January 3, 2014

By Tony Fusaro | October 5, 2016 |

A) Baseline 500m Row 40 Squats 30 Situps 20 Pushups 10 Pullups B) Deadlift – 5PM **Compare Baseline time and scales against fundamentals score.    

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January 6, 2014

By Tony Fusaro | October 5, 2016 |

Today we begin our strength testing.  This week we will get to see the benefits of our hard work over the last few months.  Come in prepared to lift some heavy %$^&!   Strength:  Back Squat 1RM Skill: Handstand Work We will spend as much time as necessary to find our 1RM anytime left in…

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January 7, 2014

By Tony Fusaro | October 5, 2016 |

First and foremost great work everybody.  Lots of PR’s on the board today and it’s a representation of all the hard work you all have put in over the last 2 months.  There will be a couple more tests this week and then we will be starting a new strength program next week, remember we…

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January 10, 2014

By Tony Fusaro | October 5, 2016 |

Box News: Winner of the $25 gift card for December “Bring your friend to the box day” is everyone’s favorite tall red haired man Ryan “Anders” Banks.  Congrats Anders see me at the box and we will get you your prize. Today is the last day of strength testing, be ready to go today it’s…

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January 14, 2014

By Tony Fusaro | October 5, 2016 |

I tried to make sure I expressed how important it is for us to be tracking our workouts and weights.  Over the next weeks and months we will be referring back to these numbers and you need to know what they are.  If you have any questions see me in class. Strength: Push Press 3×5…

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January 15, 2014

By Tony Fusaro | October 5, 2016 |

Strength:  Power Clean 3RM WOD: “Macho Man” 3 Power Cleans 3 Front Squats 3 Jerks *EMOM on the minute for as long as you can complete the work **Male Rx: 135#  Women Rx: 95#  

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