March 7th, 2017

By Tony Fusaro | March 6, 2017

Tonight is the 1st of 3 Olympic sessions with Mike Cerbus for the month of March.  Class will be held in the back room and starts at 6:30pm.  These are all 90min sessions.  The list of participants for each session is in the Alpha FB group.  See me with any questions. CrossFit: Warm Up: Overhead…

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November 9, 2016

By Tony Fusaro | November 8, 2016

Warm Up: 5min on Rower/Bike (track calories) Shoulder DROM Hip DROM 3rds 3-way Pillar Series 10 Scap Depressions :30 Goblet Squat Hold Strength: Strict Pullups All Levels: 3 x Max Reps (Rest as needed) *Compare to 10.11.16 WOD: “Cindy” 20min AMRAP 5 Pullups 10 Pushups 15 Air Squats

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