September 13, 2018

By Alpha Athletics Crossfit 412 | September 12, 2018

Alpha Alert: This Saturday Alpha Athletics will have a team in a local charity softball tournament and our 1st game will be 10am.  If you would like to see amazing displays of athleticism in support of a good cause I’d suggest you make your way to Blawnox Community Park Saturday morning and take in th…

Read More

August 6, 2018

By Alpha Athletics Crossfit 412 | August 5, 2018

Mark Your Calendars: Saturday August 18th the 2nd Annual Alpha Decathlon will be going down…10 events – 1 winner.  Following the greatest exhibition of fitness since this past weekend we will be holding our 5 year anniversary party.  We encourage all Alpha members, current and former, to come celebrate five unbelievable years of Alpha Athletics. …

Read More

May 17, 2018

By Alpha Athletics Crossfit 412 | May 16, 2018

Don’t forget tomorrow evening Cornerstone in Aspinwall Alpha Happy Hour.  Be there or be square. CrossFit:  Warm Up: 3rds :20 N2Wall HS Hold 5/5 Knee Hug Walking Lunge 10 Scap Progression Strength: All Levels – Alternating EMOM Even: 5 Strict HSPU Odd: Split Squat 4/4 WOD: “Gourmet Coffee” 15min AMRAP 3,6,9,12… Pullups 6/6 KB Walking…

Read More

April 2, 2018

By Alpha Athletics Crossfit 412 | April 1, 2018

I hope everybody enjoyed their Easter holiday with friends, family and food.  I know I owe some extra burpees after my candy binge today.  See you all at the gym this week! Schedule Update: there will be no HITT class on Monday and Wednesday this week as Brenda recovers from surgury. Warm Up: Squat Prep…

Read More

March 15, 2018

By Alpha Athletics Crossfit 412 | March 14, 2018

CrossFit: Warm Up: 500m Row – Before WB 3rds :20 HS Hold – 5 :03 eccentric HSPU :15 KB Lunge Hold (R&L) 5/5 Knee Hug Walking Lunge 10/10 Bottoms Up Press Strength: All Levels – 10min Alternating EMOM Even: 5 HSPU Odd: 5/5 Split Squats WOD: “Hendel’s Handle” For Time Buy In: 500m Row 30-20-10…

Read More

February 15, 2017

By Tony Fusaro | February 14, 2017

Warm Up: 8min WAMRAP 25 Double Unders / Practice 1/1 Knee Hug Lunge Step Vertical Flex/Ext 10 Kips / Kipping Practice 10 True Pushups Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 5 x 2 (Build) *Build across 5 sets to a heavy double WOD: “Double Dip” 5min AMRAP 5 T2B 5/5…

Read More

December 13, 2016

By Tony Fusaro | December 12, 2016

CrossFit: Warm Up: 3rds 1/1 Leg Cradle lunge step w/ vertical flexion 10 Pillar with arm reach 10/10 MS Press Strength: Push Press Level 1: 3 x 5 (+5) Level 2: 5 x 2 (Build) WOD: “Jimmy Dean” Every 2min x 6 5/5 DB Snatch (50/35) 1 Length Walking Lunge BodyFit: 063 Trunk: 4rds :35…

Read More