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 31, 2017

By Tony Fusaro | August 30, 2017

CrossFit: Warmup: Chubbs Sequence 3rds 4 – :05 HS Hold w/ :03 eccentric 2/2 Leg Cradle Lunge Step Vert. Flex/Ext 100m Jog Strength: Pistols All Levels: 4 x (6-8) HSPU All Levels: 4 x (6-8) WOD: “The Chipmunks” Teams of 3 Run: 400m-200m-100m 100 Pullups 150 Burpees 200 Wall Balls *Each team member must run…

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July 17, 2017

By Tony Fusaro | July 16, 2017

Thank You to the Alphaholics that came out to the Pirate game on Saturday night.  It’s always fun to spend time outside of the gym with you all.  Looking forward to future Alpha events Warmup: Chubbs Sequence 3rds :10 Wall Stretch :10 Superfriend + 4 FS (Build) 6 Strict Pullups Strength: Front Squat Level 1:…

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June 14, 2017

By Tony Fusaro | June 13, 2017

Warmup: Ankle Circuit 2rds PA Clean Warmup 8/8 Single Arm KB Press 30 Double Unders Then 4 x 3 position clean (Build) Strength: Power Clean Level 1: Heavy 3/Technique Level 2: Heavy 3 – 10min clock Then 1 every :30s for 7 min WOD: “Ballin’” 3 Rounds 10/10 DB Snatch (40/20) 20 Wallballs (20/14) 40…

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May 18, 2017

By Tony Fusaro | May 17, 2017

CrossFit: Warm Up: 3rds 2/2 Knee Hug Lunge Step Vert. Flex/Ext 10 Kips/Kipping Practice PA Clean Warmup Strength: All Levels: Pistol Progression WOD: “Harry & Sally” 21-15-9 Squat Cleans (135/95) Wall balls (20/14) 45 Pullups/each *Must rotate every time you complete a set BodyFit: 108 Warm Up: Heat your meat Hero WOD: “Bradley” 10rds Sprint…

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December 27, 2013

By Tony Fusaro | October 5, 2016 |

Saturday is the last day to bring a friend to the Free Community class, which enters you to win a gift card of your choice!!   Bring a Friend, or make one!   Warm Up: 3 Rounds 10 Box Jumps 20 Jumping Jacks 10 Pull ups   WOD: 4 Rounds 10 Deadlift (225/155) 15 Burpees…

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