September 7, 2017

By Tony Fusaro | September 6, 2017

Remember tomorrow night Alpha Happy Hour at Gators Grille.  Join your fellow Alpha members at Gators for some fun games and adult soda pops.  Party begins when you get there, hopefully you can make it! CrossFit: Warmup: Chubbs Sequence 3rds 25 Double Unders/Practice 2/2 Leg Cradle Lunge Step Vert Flex/Ext 10 Kips/Kipping Practice Strength: Pistols…

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August 29, 2017

By Tony Fusaro | August 28, 2017

CrossFit: Warmup: Shoulder DROM 3rds 10/10 Sin Arm Strict Press 10 Kips/Kipping Practice 10 Lat. Over and Back 5 Push Press (Build) Strength: Push Press Level 1: 3 x 5 (+5) Level 2: 3 x 3 (Straight) *Add weight 8.22.17* WOD: “Ballin’” 10 min AMRAP 10 S2OH (95/65) 10 T2B 10/10 Lateral Hops BodyFit: 133…

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August 22, 2017

By Tony Fusaro | August 21, 2017

CrossFit Warmup: Shoulder DROM 3rds 10/10 Single Arm Press 10 Kips/Kipping Practice 4 Broad Jumps Strength: Push Press Level 1: 3 x 5 (+5) Level 2: 3 x 4 Straight *Add Weight WOD: “Coffee Press” 5 Rounds 8 T2B 8 DB Single Arm Press (R) 8 Box Jumps 8 DB Single Arm Press (L) *Rest…

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August 17, 2017

By Tony Fusaro | August 16, 2017

CrossFit:  Warm Up: Chubbs Sequence 8min WAMRAP :25 HS Hold 15 Air Squats 10 Kips/Kipping Practice Strength: All Levels Pistols – 4 x 6-8 Pullups – 4 x 5 *Add weight if necessary* WOD: “Now We Go” 3rds 200m Run 21 Pullups 200m Run 15 T2B 200m 9 HSPU BodyFit: 130 Trunk: 3rds 10/10 Russian…

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July 18, 2017

By Tony Fusaro | July 17, 2017

CrossFit: Warmup: 2rds 10 Kips/Kipping Practice PA Snatch Warmup Then 3 position Hang Snatch x 3 (Build) Strength: Hang Snatch 8 Min EMOM – 2 Reps *Same weight as 07/05/17 WOD: “07/02/2016” 10-1 T2B 1-10 DB Press 100 m Run BodyFit 121 Warm Up: 8min WAMRAP 10 Kips/Kipping Practice 10 Single Arm KB Press (Light)…

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June 26, 2017

By Tony Fusaro | June 25, 2017

Last Day to sign up and receive a t-shirt for the Pirate game and tailgate party on Saturday July 15th.  Signup on the blue cubbies in the gym. Warmup: 2rds PA Clean Warmup 10 Kips/Kipping Practice 10 Goblet Squats (Heavy) Then 10min clock to warm up Clean Strength: Squat Clean All Levels: 1 Rep Every…

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June 22, 2017

By Tony Fusaro | June 21, 2017

CrossFit: Warmup: 3rds 25 Double Unders/Practice 10 Kips/Kipping Practice 10 Goblet Squat 10 EB Press Strength: Strict Press Level 1: 3 x 5 (+2.5) Level 2:  4 x 4 (Build) WOD: “Miss Fit-ness ” Buy In: 800 m Run 5 Rounds 6 T2B 5 Deadlifts (135/95) 4 Power Cleans 3 Jerks 2 Front Squats Cash Out:…

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June 12, 2017

By Tony Fusaro | June 11, 2017

Thank you to all of the Alphaholics and those who joined us last week and made our Friends & Family week such a huge success!  Alphaholics you were all awesome and welcoming (as per usual).  For those of you who dropped in last week we hope to see you soon and to those of you…

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June 9, 2017

By Tony Fusaro | June 8, 2017

Join us for an In House Happy Hour to end Friends & Family week!  Come get a workout at one of our evening classes then stay and enjoy some drinks with your fellow Alphaholics and welcome some new members to the Alpha family! Warm Up: 3rds 10 Kips/Kipping Practice 10 True Pushups 4 Broad Jumps…

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May 16, 2017

By Tony Fusaro | May 15, 2017

CrossFit: Warm Up: 8min WAMRAP 25 Double Unders/Practice 4 :05 HS Hold :03 Eccentric 10 KBS – American (Heavy) Strength: All Levels: HSPU 4 x 6-8 reps WOD: “M.E. WORKIT” 1000m Row 3 Rounds 5 Wall Walks 10 BJ (30/24) 100 DU 3 Rounds 10 T2B 10 Ball Slams 800 m Run BodyFit: 107 Warm…

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