April 27, 2017

By Tony Fusaro | April 26, 2017

CrossFit: Warm Up: 8min WAMRAP :20 N2W HS Hold 3 x 1 Broad Jump & 5 Air Squats 10 Scap Depressions 10 Hollow Rocks / :10 Hollow Hold Strength: Strict Pullups & HSPU All Levels: 4 x 5 WOD: “Kelly” 5rds 400m Run 30 Box Jumps (24/20) 30 Wall Balls (20/14) *30min cap BodyFit: 102…

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March 31, 2017

By Tony Fusaro | March 30, 2017

Warm Up: 3rds :25 Nose to Wall HS HOLD :15 Hollow Hold :15 Arch Hold 10 Kips/Kipping Practice 100m Shuttle Strength: Strict Pullups and HSPU All Levels: 4 x 5 *Add weight if necessary WOD: 20min EMOM Min 1: :30 max cal row Min 2: 10 T2B Min 3: 50m Farmer Carry (AHAP) Min 4:…

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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…

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February 27, 2017

By Tony Fusaro | February 26, 2017

Congrats to all that completed 17.1 this weekend, it was quite a doozy!  Same plan for this Friday and the upcoming weeks.  Make sure you get your workout in and earn that t-shirt! Warm Up: Squat Prep Then 3rds 10 Scap Depressions :10 Super Friend Stretch + 4 Front Squats (Build) Strength: Front Squat Level…

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February 17, 2017

By Tony Fusaro | February 16, 2017

Warm Up: 3rds :25 Nose to Wall HS Hold 10 Scap Depressions PA Clean Warmup 10/10 Partner Russian Twists Strength: All Levels Strict Pullups & Strict HSPU – 4 x 5 *Add weight if necessary WOD: “Building Blocks” 21 Hang Cleans (115/95) 21 Rotational Ball Slams 15 Power Cleans (135/95) 15 Rotational Ball Slams 9…

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December 20, 2016

By Tony Fusaro | December 19, 2016

CrossFit: Warm Up: Ankle Circuit 3rds 25 Double Unders/Practice 4 :05 HS Hold with :03 eccentric 10 Scap Depressions Strength: All Levels: 3 x Max Rep Strict Pullups *Compare total and scale to 11.9.16 Partner WOD: “Clark and Ellen” 20min AMRAP 1 HSPU 3 Ball Slams 5 Double Unders (3:1) *Add 1 HSPU, 3 Ball…

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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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