June 2, 2020

By Alpha Athletics Crossfit 412 | June 1, 2020

WOD:“CF 412” 4 Rounds For Split Times 10 Single Arm Alternating Devil’s Press 20 Weighted Step Up (Goblet/Front Rack) *Rest 2 minutes after each round **Rounds should be a sprint ***Score is slowest round OPTIONAL FINISHER: 100 Heel Taps Over KB

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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 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 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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January 16, 2014

By Tony Fusaro | October 5, 2016 |

Today we’re going to retest another WOD from a few months ago, the Alpha 250.  Two ways this can be done: 1) retest exactly as last time (scales and all) and compare your times or 2) push past some of your past scales and see how your times compare.  In the second scenario your time…

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January 20, 2014

By Tony Fusaro | October 5, 2016 |

Remember this coming Saturday January 25th we will be having a meeting to cover our upcoming nutritional challenge.  We will go over the guidelines and introduce our new supplement line from Advocare, http://www.advocare.com/140147803.  This meeting is open to everybody, including non Alpha members.  If you have a friend or loved one that could benefit from…

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