WOD

February 17, 2017

By Tony Fusaro | February 16, 2017 | Comments Off on February 17, 2017

Warm Up:
3rds
:25 Nose to Wall HS Hold
10 Scap Depressions
PA Clean Warmup
10/10 Partner Russian Twists

Strength:
All Levels
Strict Pullups & Strict HSPU – 4 x 5
*Add weight if necessary

WOD:
“Building Blocks”
21 Hang Cleans (115/95)
21 Rotational Ball Slams
15 Power Cleans (135/95)
15 Rotational Ball Slams
9 Squat Cleans (155/105)
9 Rotational Ball Slams
*Lateral Jumps x 2 between each round

February 16, 2017

By Tony Fusaro | February 15, 2017 | Comments Off on February 16, 2017

CrossFit:

Warm Up:
500m Row – Easy pace
3rds
:45 Deadbug
:25 HS Hold
10 KB Good Morning (Heavy)

Strength:
Deadlift
Level 1: 1 x 5 (+10)
Clean Pulls
Level 2: 3 x 5
*Weight should be 100+% of 1 RM Clean

WOD:
Open 16.4
55 Deadlift (225/155)
55 Wall Balls (20/14)
55 Calorie Row
55 HSPU

BodyFit: 082

Warm Up:
Get your chili warm!

Trunk:
4rds
10 MB Situps
:45 Plank Hold

WOD:
21-18-15-12-9-6-3
DB Thruster (35/25)
Bar Facing Burpee

February 15, 2017

By Tony Fusaro | February 14, 2017 | Comments Off on February 15, 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 Walking Lunge
Rest 3min
5min AMRAP
5 HRPU
5 Box Jumps (24/20)

February 14, 2017

By Tony Fusaro | February 13, 2017 | Comments Off on February 14, 2017

Happy Valentines Day!  Boys: I hope you have something nice scheduled for the Mrs.

CrossFit:

Warm Up:
Shoulder Mobility (Ninja stretch, Tabletops, Angle Wings)
6min WAMRAP
10 Reverse Dips
10/10 Single Arm KB Press
15 KBS – American

Strength:
All Levels – Dips 4 x 10

Partner WOD:
“Lover’s Lane”
25min AMRAP
10 Ball Slams
5/5 Single Arm KBS – Russian
Weighted Carry

BodyFit: 081

Warm Up:
3rds
25 Double Unders/Practice
20 Air Squats
15 KBS – American
10 HRPU

WOD:
For Time
3rds
30 Calorie Row
100m Bear Crawl
Rest 4min
For Time
60-40-20-10
KBS – Russian
15 Ball Slams
Rest 4min
For Time
80 Double Unders (3:1)
40 Burpees
80 Double Unders

February 13, 2017

By Tony Fusaro | February 12, 2017 | Comments Off on February 13, 2017

Warm Up:
Squat Prep
Then
3rds
10 Kips/Kipping Practice
10 Pillar with arm reach
10 EB Thrusters
6 Goblet Squat (Heavy)

Strength:
Front Squat
Level 1: 3 x 5 (+5)
Level 2: Heavy 4 then 1 @ 80% for Max Reps

WOD:
“Jackie”
1000m Row
50 EB Thrusters
30 Pullups

February 10, 2017

By Tony Fusaro | February 9, 2017 | Comments Off on February 10, 2017

Reminder: Tonight Sadie Hawkins event RAW Training in the North Hills.  Event begins at 6:30, is laid back and fun.  Come cheer myself and G$ on and see an local event in action.  Hope to see you there.

Warm Up:
4rds
:45 Deadbug
8 BB Good Mornings (Build)
8 BB Bent Over Row (Build)
4 Speed Deadlifts (135/95)

Strength:
Deadlift
Level 1: 1 x 5 (+10)
Level 2: 5 x 2 (Build)
*Build to a heavy double over 5 sets goal being 95%+ of 1RM

Choose Your Adventure:
A) Flex Sesh
4rds
10 OH DB Tricep Extension
10 Standing BB Curl
10 Evil Wheels

B)
For Time
750m Row
50 KBS – Russian (AHAP)
25 Pullups
1/1 Turkish Getup
*Same KB for swings and getup

Sports Specific Adaptation Seminar is coming to Alpha Athletics – CrossFit 412

By Tony Fusaro | February 9, 2017 | Comments Off on Sports Specific Adaptation Seminar is coming to Alpha Athletics – CrossFit 412

As Owner/Head Coach of Alpha Athletics, and a Power Athlete disciple, I’m excited to announce that the Sports Specific Adaptation Seminar (formerly CrossFit Football Seminar) will be coming back this spring  to CrossFit 412!

Saturday May 6th and Sunday May 7th the crew from Power Athlete  HQ will be in house dropping knowledge bombs and instructing athletes and coaches on how to take their training and apply it to the  sport of their choice.  The weekend will be packed with a scientifically based program that arms you with the tools to assess an athletes limiting factors, improve them and prepare the athlete to succeed when it matters most – game time.  At the end of the day it’s all about performance and Power Athlete HQ does just that, Empower Performance.

I’ve been lucky enough to attend this certification multiple times and have taken much of what I learned and applied it to the membership of Alpha Athletics.  Of all of the certifications I’ve attended over the last few years this one stands out above the rest and is why I’m excited to host, you will not be disappointed. In fact you will be entertained, especially if you’re a fan of the Fast and Furious enterprise.  Do yourself, and your athletes, a favor, get to Alpha Athletics – CF 412 May 6th & 7th and learn how to build a training program that will pay dividends when it matters most – game time.

Link to sign up to have your mind blown is below.  If you have any questions please do not hesitate to reach out and I will help you.

https://crossfit.regfox.com/ssapittmay2017

In Strength,

Tony Fu

February 9, 2017

By Tony Fusaro | February 8, 2017 | Comments Off on February 9, 2017

Schedule Update:  There will be no 5:30pm class tomorrow (Friday) so that members and coaches can be available to attend the Sadie Hawkins event at RAW Training beginning at 6:30.  G$ and myself will be out on the competition floor we hope to see some Alphaholics in the crowd and ready with a beer once we finish:)

CrossFit:

Warm Up:
PVC Positions
PA Snatch Warmup x 2
3 Snatch Balance + 3 OHS x 4 (Build)

Strength:
Snatch
Level 1: Technique
Level 2: Heavy 2
*Focus is the pull under and receiving the bar at the bottom of the squat

WOD:
“Deceiving”
3rds
15 Snatch (95/65)
15 Thruster
15 Pullups
50 Double Unders (3:1)

BodyFit: 080

Warm Up:
3rds
10/10 Walking Lunge
15 KBS – American
:20 Goblet Squat Hold

Trunk:
3rds
10/10 Get Up Situp
10/10 Standing Teapot

WOD:
5rds
10 Wall Balls
10 Goblet Squats
5rds
10 Wall Balls
10 KBS – American
5rds
10 Wall Balls
1/1 Waiter Walk

February 8, 2017

By Tony Fusaro | February 7, 2017 | Comments Off on February 8, 2017

Warm Up:
4rds
10 Face Pulls
15 Elevated Pushups
10 Shoot Throughs

Strength:
Floor Press
Level 1: 3 x 5 (+5)
Level 2: 5 x 2 (Build)

WOD:
“Manning”
6rds
12 Cal AD
12 Burpee to plate
Rest :90

Shoot Throughs are new to us so here is a quick video to give you an idea of what we’re looking for.  We will discuss in more detail in class.

February 7, 2017

By Tony Fusaro | February 6, 2017 | Comments Off on February 7, 2017

Update:  This Friday evening G$ and myself will be competing in a fun partner competition at RAW Training in the North Hills.  This week is typically our monthly happy hour so in place of that come out support us, meet new people, and enjoy a few drinks while you’re at it.  Event begins at 6:30 and will take a few hours – adult soda pops are welcome and you can enjoy watching me suffer while you’re at it:)  See me with any questions.

CrossFit: 

Warm Up:
PA Clean Warmup x 2
3rds
3-position clean (Build)
3 BTN Split Jerks (Build)
BTN – Behind the neck

Strength:
Clean and Jerk
Level 1: Technique
Level 2: Heavy 2

WOD:
Open 13.4
7min AMRAP
3,6,9,12…
Clean and Jerk (135/95)
T2B

BodyFit: 079

Warm Up:
Chili Up!
*Focus on shoulders*

Trunk:
2rds
3-way Pillar Series (:30/:15)
10 Hanging Strict Leg/Knee Raises

WOD:
For Time
Row 500m
50 Pullups
Row 500m
50 HRPU
Row 500m
50 Situps
Row 500m
50 Air Squats