May 5, 2020

By Alpha Athletics Crossfit 412 | May 4, 2020

“It Depends” I saw post today from a fellow gym owner who is feeling the pressure of the mandated lockdown currently taking place across America.  I made the mistake of venturing into the comment section, I know nothing useful is ever found there but sometimes I can’t resist.  Unbeknownst to me he was lucky enough…

Read More

April 17, 2020

By Alpha Athletics Crossfit 412 | April 16, 2020

Warm Up:3 Rounds 6/6 Seated DB Press 6/6 Lunge Step 5 Glute Bridges with Pause Strength:14 Minute Alt. EMOM Even: 8-12 Push Jerk Odd: 8/8 Reverse Lunge *BB, DB, KB, Object WOD:“That’s a Big Twinkie” Tabata Clock – 8 rounds each, 0:20 work/0:10 rest, 1 min Rest Between Blocks 0:00-4:00 DB Push Press (Alt Arms/Rd)…

Read More

September 6, 2019

By Alpha Athletics Crossfit 412 | September 5, 2019

QuickFit Warm Up:3rds5/5 Single Arm DB Clean and Press (Build to working weight)10 Squat Progression100m Jog WOD:15min AMRAP 5/5 Single Arm DB Clean and Press (50/35) 10 DB Squats 100m Run CrossFit Warm Up:Rack Mobility 2rdsPA Clean Warmup (Build)10 Ring Rows 8 Push Jerks (Build)8 Deadlifts (Build)Then 3 position Hang Clean – 2 reps each…

Read More

May 3, 2019

By Alpha Athletics Crossfit 412 | May 2, 2019

Warm Up:8min WAMRAP:50 Plank with pushp 10 Banded Rows 5 Strict No Jump Burpees6 Push Jerk (Build) Strength: 15 Minute Clock4 x 8 Weighted Pushups4 x 8/8 DB Rows Choose Your Own Adventure:Partner WOD: “Oompa Loompa”8 Minute AMRAP4 Burpees over Bar6 Push Jerks (155/115) Flex:4 x 5 (Build) Close Grip Bench4 x 6 (Build) Seated…

Read More

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

October 25, 2018

By Alpha Athletics Crossfit 412 | October 24, 2018

CrossFit: Warm Up: 3rds PA Clean Warmup (Build) 10 Scap Progression 5/5 Knee Hug Lunge Step :45 Plank Strength: 8min EMOM: All Levels 6 Strict Pullups 6/6 Weighted Lunges WOD: “Bar Wars” For Time 45 Deadlift (115/85) 35 Hang Power Cleans 25 Push Jerk 15 OHS BodyFit: 266 Warm Up: Get Your Chili Warm Trunk:…

Read More

September 11, 2018

By Alpha Athletics Crossfit 412 | September 10, 2018

CrossFit:  As a tribute to a day that we will never forget, we will suffer for those that gave their life to allow ours. Warmup: Squat Prep 3rds 10 FS (Build) 10 Push Press (Build) 10 Box Jump (Build) 10 True Pushups WOD “9-11 Tribute†For Time: 2001 Meter Row or Run 11 Box Jump…

Read More

April 25, 2018

By Alpha Athletics Crossfit 412 | April 24, 2018

Alpha Spring Cleaning Nutritional Challenge begins this Saturday April 28th at 10am.  Take this opportunity to begin to build or reinforce healthy habits that support your health and fitness goals.  Still room to join us and the more the merrier.  See myself or April with any questions or interest in participating. Warm Up: 3rds 10…

Read More

September 13, 2017

By Tony Fusaro | September 12, 2017

CrossFit:  Warm Up: Rack Mobility 6min WAMRAP 20 Double Unders/Practice 10 Scap Activation Drill 10/10 Single Arm Press 5/5 Knee Hug Lunge Step Strength: Split Jerk Level 1: Technique/Heavy 3 Level 2: 5 x 3 (Build) WOD: 10min EMOM 1 Strict Press (135/95) 2 Push Press 3 Push Jerk 20 Double Unders (2:1) Hump Day…

Read More