December 30, 2016

By Tony Fusaro | December 29, 2016

Schedule Update: Tomorrow (December 31st) there will only be a 9am class.  No cap we will accommodate everybody that signs up. Warm Up: 3rds 25 Double Unders 10 Kips/Kipping Practice 10 Pillar w/ arm reach 10 Ball Slams Partner WOD: “Fuel and Fire” 10rds of each couplet 100m Row 20 Double Unders Immediately Into 5/5…

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December 12, 2016

By Tony Fusaro | December 11, 2016

Don’t forget this Saturday December 17th is the Alpha Christmas Party at the Walnut Grill in the Waterworks.  Festivities will begin at 7:30 and they’re will be complimentary light appetizers available to set a base for the beverages to be consumed. Warm Up: Squat Prep Then 3rds :30 Goblet Squat Hold 5 Strict Pullups 5…

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December 1, 2016

By Tony Fusaro | November 30, 2016

CrossFit: Warm Up: Hip Prep 8min WAMRAP 10 Kips/Kipping Practice 15 Air Squats 20 Elevated Pushups Strength: DB Bench Press All Levels: 4 x 6 (Build) WOD: “Gasser” 1000m Row 50 KBS – Russian 40 Wall Balls 30 Pullups 20 Burpees 10 T2B BodyFit: Trunk: 3-way Pillar Series x 3 :30 on – :15 transition…

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November 21, 2016

By Tony Fusaro | November 20, 2016

I want to thank everybody who was able to attend our the Alpha Friendsgiving on Saturday night.  We’re thankful for each and every one of you and hope you enjoyed the evening, I know we did. Thanksgiving week schedule: M-W – Regular schedule Thanksgiving – 9am only Friday – Open Gym 10-2 Saturday – Regular…

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November 17, 2016

By Tony Fusaro | November 16, 2016

CrossFit: Warm Up: Ankle Circuit 4rds :30 Nose to Wall HS Hold 1/1 Leg Cradle Lunge Step w/ vertical flexion 10 Pillar to Plank press Strength: Push Press Level 1: 3 x 5 (+5) Level 2: 5 x 5 (Straight) *Add 10# to 11.8.16 WOD: “Spades” 7rds 7 HSPU 14 OH Walking Lunges (45/25) 21…

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November 15, 2016

By Tony Fusaro | November 14, 2016

https://www.youtube.com/watch?v=9bZkp7q19f0   CrossFit: Warm Up: 5min Row/Bike – Calories 3rds 10 Kips/Kipping Practice 10 Banded Pullaparts 10 True Pushups Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 4 x 5 (Straight) *Add weight from 11.3.16 WOD: “Gangnam Style” 8rds each T2B Meter Row Burpees Calories AD/AB *Tabata style format – :20 work…

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November 1, 2016

By Tony Fusaro | October 31, 2016

CrossFit: Warm Up: Partner Mobility PA Clean Warmup x 3 3 – position Clean x 3 (Build) Strength: Cleans Level 1: Technique Level 2: Heavy 3 – This is NOT a test, perfect reps WOD: 12min EMOM 2 Hang Power Cleans (135/95) 2 Power Cleans 8 Situps BodyFit: WOD: From CF Linchpin 10.24.16 100 Calorie…

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October 26, 2016

By Tony Fusaro | October 25, 2016

Warm Up: 4rds :30 HS Hold 10/10 Single Arm KB Press 10 Pillar to Plank Press Strength: Strict Press Level 1: 3 x 5 (+5) Level 2: 3-3-3 (Straight) *Use weight from 10.18.16 WOD: “Elite 8’s” Every 2 min x 6 8 T2B 8 Jerks (135/95) 8 Cals AD

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October 25, 2016

By Tony Fusaro | October 24, 2016

CrossFit: Warm Up: Partner Mobility PVC Positions Then 3rds 30 Jumps PA Snatch Warmup Strength: Power Snatch Level 1: Technique Level 2: 4,4,4,4 (Build) WOD: “Open 14.1” 10min AMRAP 30 Double Unders (3:1) 15 Snatch (75/55) BodyFit:050 Warm Up: 4rds 10 Kips/Kipping Practice 10 Goblet Squats 10 Pushups :30 Pillar Hold WOD: 7min AMRAP 7…

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October 20, 2016

By Tony Fusaro | October 19, 2016

CrossFit: Warm Up: Chili Up! Trunk: Tabata Situps x 8 WOD: 24 min EMOM Min 1- Calorie Row (:30) Min 2- 10 Pullups Min 3 – Calorie Assault Bike (:30) Min 4- 10 Ball Slams BodyFit: 049 Trunk: Tabata Situps WOD: 30 DB Snatch 30 T2B 30 Double Unders (3:1) 40 Box Jumps (24/20) 40…

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