January 16, 2019

By Alpha Athletics Crossfit 412 | January 15, 2019

Warm Up: Shoulder DROM 3rds10 Scap Progression5/5 Pillar with arm reach 10-8-6 Clean Progression (Muscle – Hang – Floor) – Build10-8-6 Push Press Strength: Push Press Level 1: 3 x 5 (+5)Level 2: 3 x 5 (Build) the 1 @ 80% for MR WOD: “Barstar”For Time10 Push Jerk (155/115)20 Pullups30 Cleans20 Pullups10 Push Jerk *Compare…

Read More

November 7, 2018

By Alpha Athletics Crossfit 412 | November 6, 2018

Wades Army this Saturday at 9am.  Let’s see our own Alpha Army in support of this great cause.  Wear your official uniform or $20 donation at the door. Warm Up: 3rds PA Snatch Warmup (3-4-5) Overhead Mobility Then BB Complex – 1 Pullunder + 2 OHS x 3 (Build) Strength: Hang Squat Snatch *15min clock*…

Read More

March 3, 2017

By Tony Fusaro | March 2, 2017

Week 2 of The Alpha Open!  Remember no 5:30pm class we’ll be getting ready for FNL.  Come join us and cheer on your fellow Alphaholics as they complete the second week of the CrossFit Open. Warm Up: 3rds :30 Nose to Wall HS Hold 10 Scap Depressions 3 x 3-position clean (Build) Strength: Strict Pullups…

Read More

January 10, 2017

By Tony Fusaro | January 9, 2017

CrossFit: Warm Up: 2rds 10 Scap Activation Drill PA Clean Warmup 4 Broad Jumps Skill: Split Jerk Footwork Strength: Split Jerk Level 1: Technique – small sets Level 2: 5 x 2 (Build) WOD: “Barstar” For Time 10 Push Jerk (155/115) 20 Pullups 30 Cleans 20 Pullups 10 Push Jerk BodyFit: Warm Up: Ankle Circuit…

Read More

November 23, 2016

By Tony Fusaro | November 22, 2016

Warm Up: 3rds Spiderman w/ rotation PA Clean Warmup 10 Scap Depressions Partner WOD: “Turkey and Gravy” 1000m Row 50 Cleans (135/95) 50 Pullups 1000m Row 50 Pullups 50 Cleans 1000m Row *Rows must be rotated every 250m **Pullups and Cleans must be split evenly but can be done separate or as a couplet

Read More