August 28, 2017

By Tony Fusaro | August 27, 2017

Warmup: Chubbs Sequence 3rds 25 Double Unders/Practice 5/5 Knee Hug Lunge Step ;20 Goblet Squat Hold 10 Kips/Kipping Practice Strength: Weighted Step Up All Levels:  4 x 6/6 (Build) WOD: “Into the Wilderness” 3 Rounds 10 Front Squats (135/95) 20 Pullups 50 Double Unders

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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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