August 10, 2017

By Tony Fusaro | August 9, 2017
A woman is running on the treadmill in a gym.

Don’t forget Alpha Happy Hour tomorrow Cornerstone Restaurant in Aspinwall.  Join us for some drinks and laughs outside of the gym.  Festivities start when you get there! CrossFit: Warm Up: Chubbs Sequence 3rds :20 N2W HS Hold 5 Russian Babymakers + 10 Air Squats 10 Kips/Kipping Practice Skill/Strength: Pistols & HSPU Level 1: Use time…

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August 9, 2017

By Tony Fusaro | August 8, 2017
A black and white logo for the crossfit journal.

CrossFit: Warm Up: Shoulder DROM 7min WAMRAP 10/10 Single Arm Press 10 Ball Slams 4 Broad Jumps Strength: Strict Press Level 1: 3 x 5 (+5) Level 2: Heavy 1 – work to a quality single WOD: 20min EMOM Min 1: 50 Keg Carry Min 2: 20 UB KBS – American Min 3: 5 Box…

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August 8, 2017

By Tony Fusaro | August 7, 2017
A boxing ring with lights on the side of it.

CrossFit: Warm Up: Chubbs Sequence 2rds PA Clean Warmup 10 Kips/Kipping Practice 3 position Squat Clean (Build) 100m Jog Hero WOD: “Badger” 3rds 30 Squat Cleans (95/65) 30 Pullups 800m Run BodyFit: 127 Warm Up: 3rds 10 Scap Depressions 15 KBS – American 100m Jog Skill: Hang Clean WOD: For Time 800m Run – 40…

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August 7, 2017

By Tony Fusaro | August 6, 2017
A gym with ropes and boxes on the floor.

This coming Friday we will hold our August Happy Hour at Cornerstone Restaurant in Aspinwall.  If you are free Friday evening join and spend some time with your fellow Alpha members outside of the gym.  Party starts when you get there, we’ll be down following evening classes. Warm Up: Chubbs Sequence Ankle Circuit 3rds 20…

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August 4, 2017

By Tony Fusaro | August 3, 2017
A woman is holding onto a bar in the gym

Warmup: 3rds 1:00 Deadbug 10 Ring Rows 10 KB Good Mornings 10-8-6 Deadlifts (Build) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 5 RM *This is a test – Go get a PR! Choose Your Own Adventure: A) Flex Friday: 3 Rounds 10 Bicep curl to Arnold Press Max Rep Straight arm Push…

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August 3, 2017

By Tony Fusaro | August 2, 2017
A man standing in front of a white wall.

CrossFit Warmup: 5rds of “Cindy” Partner WOD: “Oyster and Sand” 1 Mile Run 50 Wallballs 50 Pullups 50 Burpees Calorie AB (100/75) 50 Burpees 50 Pullups 50 Wallballs 1 Mile Run *Partners alternate 400m runs *Work must be split 50/50 BodyFit 126: Warm Up: 5rds of “Cindy” Partner WOD: “Oyster and Sand” 1 Mile Run…

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August 2, 2017

By Tony Fusaro | August 1, 2017
A group of people in the gym doing exercises.

Warmup: 3rds PA Clean Warmup 10 True Pushups 2/2 Knee Hug Lunge Step Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 3RM – Go get a PR! *Compare to 2.22.17 WOD: “MAXED OUT” 5 Min AMRAP 400 m Run Max Clean and Jerk (95/35) 5 Min AMRAP 400 m Run Max Step…

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August 1, 2017

By Tony Fusaro | July 31, 2017
A woman is riding an exercise bike in the dark.

CrossFit: Warmup: Shoulder DROM 3rds Crab Walk – down & back 10/10 Single Arm Press 50m Shuttle (fast jog) Strength: Strict Press Level 1: 3 x 5 (+5) Level 2: 5 x 2 (Build) WOD: Death by  15 M Sprint BodyFit 125 Trunk: 3rds 10/10 Banded Rotations 10/10 Standing Teapots Triathlon 50-40-30-20-10 Cal Row Cal…

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July 31, 2017

By Tony Fusaro | July 30, 2017
A woman in black shirt standing next to wall.

A couple testers this week! Let’s see if we’re stronger! Warmup: 3rds Wall Stretch :10 Superfriend + 4 FS (Build) 10 Scap Depressions 3 position Hang Clean (Build) Strength: Front Squat Level 1: 3 x 5 (+5) Level 2: 3 RM This is a test – go get a PR! WOD: “Pool Boy” 5 min…

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July 28, 2017

By Tony Fusaro | July 27, 2017
A woman is lifting some weight in the gym

Warmup: Rack Mobility 2rds PA Clean Warmup 4 Athletic Burpees Then 3 position Hang Clean x 3 (Build) Strength: All Levels: Hang Clean 8 min EMOM 2 Reps at same weight as 07/13/2017 WOD: “Daily Double” 7 min AMRAP 7 Box Jumps (20/14) 7 Burpees 7 Power Cleans (115/85)

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