February 13, 2014

By Tony Fusaro | October 5, 2016 |

  Use this video for inspiration.  If you keep squatting, one day you will be able to yell “LIGHT WEIGHT BABY!!”  Also, if anybody needs hyped up today and would like me to slap their back prior to squatting, I’m your guy. http://www.youtube.com/watch?v=aaHh8tptUxs Strength: Back Squat 3×5 (+5) MetCon: EMOM 16min Even: 3 Back Squat…

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February 14, 2014

By Tony Fusaro | October 5, 2016

Great job by everybody today.  I told the evening class you all made my job very easy today by exhibiting good technique.  We all squatted very well and our weights continue to rise.  Keep up the great work.  Or maybe it was the Ronnie Coleman video I posted, I’ll make sure to find some more…

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February 17, 2014

By Tony Fusaro | October 5, 2016 |

Mmmmm bacon.   http://www.youtube.com/watch?v=cG2krftM2eQ Strength: Front Squat 3×5 (+5) WOD: “Air Force WOD” 20 Thrusters (95/65) 20 SDLHP 20 Push Press 20 OHS 20 FS *4 burpees at the top of every min. **Compare to 10/9/2013

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February 20, 2014

By Tony Fusaro | October 5, 2016 |

Here is a great article about why and how we should be training.  I try to install these same principles in our classes and if we approach our fitness from this mindset we will be good, like real good.   http://breakingmuscle.com/crossfit/its-not-crossfits-fault-its-the-reinforcement-system Strength: Back Squat: 3×5 (+5) Floor Press 4×4 **With remaining time pick a skill/goat…

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February 25, 2014

By Tony Fusaro | October 5, 2016 |

Great day today!  Quite a busy night at the box; 3 full classes, a bunch of positive energy and some kick ass front squats; awesome!  With the evening classes filling up make sure you are signing up, remember our cap for each class is 8 members.  Please don’t make me be that guy.  Also, for…

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February 27, 2014

By Tony Fusaro | October 5, 2016

This Saturday during the Team WOD hour (11am) we will be retesting the Challenge baseline.  Similar to the first test we will be doing it in heats.  We will also be taking new measurements to see our progress.  Following the baseline testing we will be judging the Open workout for the members who are signed…

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February 28, 2014

By Tony Fusaro | October 5, 2016 |

Remember Sat is our retest day along with the first Open WOD 14.1 at the gym.  Should be a fun day; come hang out support your fellow Alpha members, drink a Kill Cliff, get a WOD in and just be all around awesome! Strength: DL 5RM (+10) MetCon: 7min AMRAP Wall Balls (20#-14#) 5 DL…

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