March 23, 2017

By Tony Fusaro | March 22, 2017

Tonight is the last Open Announcement for 2017.  Keep an eye out for 17.5 and see what meat grinder we’ll go through tomorrow evening at FNL.  Remember following the workout we will be hanging out at Alpha for a few celebratory adult sodas and snacks, we hope you join us.  See a coach with any…

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March 21, 2017

By Tony Fusaro | March 20, 2017

CrossFit: Warm Up: Overhead Mobility 3rds 10 Scap Depressions PA Clean Warmup Strength: Strict Pullups All Levels: 4 x 5 *Add weight if necessary Partner WOD: “Rory and Boz” For Time 20 Ground 2 OH (95/65) 800m Run 20 G2OH (115/85) 400m Run 20 G2OH (135/95) 200m Run 20 G2OH (155/115) 100m Run 20 G2OH…

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March 9, 2017

By Tony Fusaro | March 8, 2017

Reminder: Tomorrow evening Rising Six CF for CF Open 17.3.  Leaving Alpha at 5:30pm if you want to carpool.  See coaches with any questions. CrossFit: Warm Up: Deadbugs 3 x 1:00 / 1:00 3rds 1/1 Seesaw Walk 8 BB Bent Over Row 4 Speed Deadlifts Strength: Deadlift All Levels: 1 rep every :30 for 15min…

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January 25, 2017

By Tony Fusaro | January 24, 2017

Warm Up: 8min WAMRAP 10 Face Pulls 10 KB Good Mornings 10 Pushups 20 Double Unders Strength: All Levels: Floor Press – 5 x 3 (Build) WOD: Open 11.2 15 min AMRAP 9 Deadlift (155/100) 12 Pushups 15 Box Jumps (24/20)

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January 12, 2017

By Tony Fusaro | January 11, 2017

CrossFit: Warm Up: 8min WAMRAP 10 Face Pulls 10 True Pushups 10/10 Walking Lunges Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 3 x 5 @ 85% WOD: “Tabata This” 8rds each movement Pullups Pushups Situps Squats *Score is total reps BodyFit: Warm Up: 5rds “Cindy” For Time: 2,000m Row Rest “Tabata…

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December 29, 2016

By Tony Fusaro | December 28, 2016

CrossFit: Warm Up: Deadbugs – 3 x :50/:50 4rds 4 Broad Jumps 8 Strict Pullups Skill: Turkish Getup *15min to work to the heaviest load possible WOD: “Dirty Dozen” 6rds 12 Deadlifts (225/155) 12 Box Jumps BodyFit: 068 Trunk: 3rds 10/10 Partner Russian Twists 10/10 Standing Teapots Warm Up: 4rds 5 Pullups 10 Pushups 15…

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December 27, 2016

By Tony Fusaro | December 26, 2016

I hope everybody had a nice Christmas and was able to enjoy time with family and friends.  One more week until the New Year so let’s enjoy the last few days of 2016 and be ready to hit the ground running for 2017! CrossFit: Warmup: Roxanne Then 3rds 10 Banded Pullaparts 10 True Pushups Strength:…

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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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November 3, 2016

By Tony Fusaro | November 2, 2016

CrossFit: Warm Up: 8min WAMRAP 10 Kips/Kipping Practice 10 Banded Pullaparts 10 Ring Rows Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 4 x 5 (Straight) *Use approximately 85% of heavy set from 10.28.16 Hero WOD: “Artie” 20min AMRAP 5 Pullups 10 Pushups 15 Air Squats 5 Pullups 10 Thrusters (95/65) BodyFit:…

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