July 10, 2017

By Tony Fusaro | July 9, 2017

This coming Saturday is the Alpha Pirate Tailgate.  If you signed up and ordered a shirt and ticket you’ll recieve an email this week with further details.  We were able to get an additional set of tickets (2) so it you’re interested in joining us please let me know.  These tickets will be on first…

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July 4, 2016

By Tony Fusaro | July 3, 2017

Happy Fourth of July!  In honor of ‘Mericas birthday we’re going to crush the Hero WOD Hansen and then enjoy the holiday!  Come in, get a workout and enjoy some time with your fellow Alphaholics afterwards. Warm Up: Heat Your Meat and Thank America HERO WOD: “Hansen” 30 KBS – American 30 Burpees 30 Weighted…

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June 20, 2017

By Tony Fusaro | June 19, 2017

CrossFit: Warmup: PA Snatch Warmup x 2 Skill: KB Snatch Strength: Snatch Level 1: Heavy 3 Technique Level 2: Heavy 3 1 Rep every :30 for 7 min WOD: “Heavy Load ” 6 Rounds 60 Ft DB Waiter Carry 10 DB Snatch (50/35) 60 Ft DB Suitcase Carry 10 KBS Russian (AHAP) *Alternate arms each…

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June 13, 2017

By Tony Fusaro | June 12, 2017

CrossFit: Warmup: Shoulder DROM/Scap Activation Drill 3rds 10 Yoga Pushups 15 KBS – American 4 Athletic Burpees 10 EB Press Strength: Level 1: Strict Press 3 x 5 Level 2: Strict Press – Heavy 5 1 set @  MR 80% WOD: Every 3 Min x 5 15 KBS Russian (AHAP) 10 Burpees 100m Run BodyFit…

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June 7, 2017

By Tony Fusaro | June 6, 2017

Alpha Members: 6:30 strength class will be replaced with CrossFit this week to accommodate Friends & Family week.  The Hump Day Pump will return next week as a permanent class for the foreseeable future. Warm Up: 4rds 10 ML Press (Alternate arms each round) 15 KBS – American 15 MB Thrusters Strength: Current Alpha Members…

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June 1, 2017

By Tony Fusaro | May 31, 2017

CrossFit:  Warm Up: 3rds 25 Double Unders / Practice 3 :05 HS Hold :03 Eccentric 10 Front Squat (Build) Alternating EMOM: 10min Min 1: 5 HSPU Min 2: 5 Box Jump (30/24) WOD: “What’s a Thruster” 21 Thrusters (95/65) 50 Double Unders (3:1) 15 Thrusters (115/85) 50 Double Unders 9 Thrusters (135/95) 50 Double Unders…

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May 30, 2017

By Tony Fusaro | May 29, 2017

Shout out to all that participated in Murph yesterday.  The Murph tradition is one that is important and one that we’re thankful to participate in.  You all earned it yesterday. CrossFit and BodyFit: *Both classes will be the same today.  If you participated in Murph be mindful of your intensity and do what is appropriate.…

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May 25, 2017

By Tony Fusaro | May 24, 2017

CrossFit:  Strength: Strict Pullups All Levels – 3 x Max Reps WOD: 20min EMOM Min 1: 5 Thrusters (95/65) Min 2: 10 DB Snatch Min 3: 15 Ball Slams Min 4: 20 Shoulder Taps BodyFit: 110 Warm Up: Heat your meat WOD: 4mins of work followed by 2mins of rest KBS – American (53/35) Box…

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May 23, 2017

By Tony Fusaro | May 22, 2017

CrossFit:  Warm Up: Overhead/Wrist Mobility PA Snatch Warmup x 2 Barbell Complex x 3 Strength: Snatch Level 1: Heavy 3 / Technique Level 2: Heavy Single *If weight feels good – go get it!  If not work to a manageable single WOD: “Vive La France” 10min AMRAP 10 Pullups 20 Situps 40 Double Unders (3:1)…

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May 15, 2017

By Tony Fusaro | May 14, 2017

Warm Up: Cubbs Sequence 3rds 3 Inch Worms 6 Strict Pullups 6-5-4 Back Squat (Build) Strength: Back Squat Level 1: 3 x 5 (+65) Level 2: 3 Clusters * Cluster = 1 rep every :30 x 3 *Add weight from 05/08/17 WOD: “Mad Hatter” 100 KBS (72/53) 25/25 DB Snatches (50/35) 25 Pullups  

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