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 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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March 14, 2014

By Tony Fusaro | October 5, 2016

Just in case you thought I was the only coach that preached about this stuff…. http://www.crossfitsurfcityusa.com/2014/03/03/crossfit-101-22-rules-avoid-athlete/ The WOD for today is going to be based off of the Open WOD 14.3.  If you are in the Open I do not want you doing the strength portion today, I want you preparing for the WOD.  Other…

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