November 6, 2018

By Alpha Athletics Crossfit 412 | November 5, 2018

CrossFit:  Warm Up: Overhead Prep 3rds 10 Scap Progression :20 N2W HS Hold – 3 x :03 Eccentic 10 KBS (Build) Strength: 8min EMOM Even: 6 Strict Pullups Odd: 6 Strict HSPU WOD: Every 5min x 4 500m Row 21 KBS – American (53/35) 15 Pullups BodyFit: 269 Warm Up: Heat your meat WOD: 1000m…

Read More

August 7, 2018

By Alpha Athletics Crossfit 412 | August 6, 2018

CrossFit:  Warm Up: 3rds :20 Nose2Wall HS Hold 8/8 Bottoms Up KB Press 10 Plate Touches (Build) 10 DB Shrugs (AHAP) Strength: 15min Clock 4 x 6 Strict HSPU Fastest 50m Farmers Carry (3-4 reps) WOD: “Yuengs” 5rds 2min AMRAP 250m Run 5 Burpee Over Bar MR Ball Slams 1min Rest BodyFit: 243 Warm Up:…

Read More

June 5, 2018

By Alpha Athletics Crossfit 412 | June 4, 2018

Alpha members: BodyFit and CrossFit will coincide for Friends & Family week to simplify things for the coaches.  We will be back to regular schedule next week. Warm Up: 4rds 3 Hands only Inchworms 10 Elevated Pushups 20 Jumping Jacks Skill: Rowing Partner WOD: “Derek and Hansel” 250m Row 20-1 Burpees *Partners alternate rounds

Read More

May 31, 2018

By Alpha Athletics Crossfit 412 | May 30, 2018

Don’t forget next week is Friends and Family Week here at Alpha.  Invite those friends, family, co-workers, whomever and show them why you love Alpha so much.  ALL classes are Free and open to everybody with or without CF experience.  As always our referral program will get you $50 off your membership as well as…

Read More

June 6, 2017

By Tony Fusaro | June 5, 2017

Alpha members: BodyFit and CrossFit will coincide for Friends & Family week to simplify things for the coaches.  We will be back to regular schedule next week. Warm Up: 4rds 3 Hands only Inchworms 10 Elevated Pushups 20 Jumping Jacks Skill: Rowing Partner WOD: “Derek and Hansel” 250m Row 20-1 Burpees *Partners alternate rounds

Read More

March 28, 2017

By Tony Fusaro | March 27, 2017

CrossFit: Warm Up: 3rds 10 Kips/Kipping Practice PA Clean Warmup 15 KBS – American (Moderate) Strength: Push Press Level 1: 3 x 5 (+5) Level 2: Heavy 4 then 1 @ 80% for max reps WOD: “Venti” For Time 1000m Row 80 Plate Touches (35/25) 60 Lateral Hops 40 Pullups 20 Power Cleans (135/95) BodyFit:…

Read More

December 16, 2016

By Tony Fusaro | December 15, 2016

Don’t forget this Saturday December 17th is the Alpha Christmas Party at the Walnut Grill in the Waterworks.  Festivities will begin at 7:30 and they’re will be complimentary light appetizers available to set a base for the beverages to be consumed. Warm Up: 4rds 10 Facepulls 8 Chinups 10 Dynamic Pushups / True Pushups Strength:…

Read More

October 28, 2016

By Tony Fusaro | October 27, 2016

Warm Up: 3rds 10 Scap Retractions 10 Banded Pullaparts 3-way Pillar Series Strength: Bench Press Level 1: 3 x 5 (Straight) Level 2: Heavy 5 then 1 MR @ 80% WOD: “What’s It Gonna Be” 3 x on 15min Running Clock 250m Row 18 KBS – American 12 HRPU 6 Pullups *Rest is up to…

Read More