WOD

January 31, 2014

By Tony Fusaro | October 5, 2016 | 4 Comments

After talking to the 6:30 class tonight I’m going to do my best to attach some “visual aides” to my posts each day for the WODs.  We did a short film study in class and it seemed to help, so here goes.  Tell me what you think.  Good? Bad? Indifferent?

http://games.crossfit.com/workouts/the-open  

Strength:

Deadlift 5RM (+10)

WOD:

2013 Open  11.2

10min AMRAP

5 Shoulder to Overhead (115/75)

10 Deadlift (115/75)

15 Box Jumps (24/20)

 

 

January 30, 2014

By Tony Fusaro | October 5, 2016 | 1 Comment

Skill: Overhead Squat

**We will spend the first part of class reviewing and drilling proper OHS mechanics

Strength:

Snatch Complex

1 Power Snatch

1 OHS

1 Power Snatch

1 OHS

 

 

 

 

 

 

 

 

 

 

 

January 29, 2014

By Tony Fusaro | October 5, 2016 | 2 Comments

Strength:

Power Clean 3,3,3,3,3

**Increasing weight each set

WOD:

ME Power Clean 3min

Rest 3min

ME Power Clean 2min

Rest 2min

ME Power Clean 1min

January 28, 2014

By Tony Fusaro | October 5, 2016 | 4 Comments

News alert:  Since Mother Nature is deciding to be a frigid old women (literally) we’re going to cancel the 7am class.  Trying to do work when it is -30 outside is ridiculous.  Regular schedule for the rest of the day.  

Strength: 

Push Press 3X5 (+5)

WOD:

“Barb”

3rds

20 Pullups 

30 Pushups

40 Situps

50 Squats

January 27, 2014

By Tony Fusaro | October 5, 2016 | 3 Comments

Thank you to everybody that came out yesterday for the nutritional seminar to learn about proper nutrition and supplementation and how it relates to your performance.  The challenge will be starting next Saturday when we will be performing the workout and taking measurements.  If anybody is interested in using the Advocare products we introduced on Saturday we have to place the order by Tues to receive the product for Saturday.  As always if you have any questions please see me or April in class and we will help you out.

Strength:

Front Squat 3×5 (+5)

WOD:

20-15-10-5 

Front Squat (95/65)

5-10-15-20

KBS (50/35)

January 24, 2014

By Tony Fusaro | October 5, 2016 | 0 Comments

Remember tomorrow after our Team WOD at noon we will be having our nutritional seminar/information meeting. Any and everybody is invited, it will be a great way to introduce new people to Alpha Athletics or a chance to interact with other members you may not see or know. Hope to see everyone on Sat.

Strength:

DL 5RM (+10)

MetCon;

21-15-9

Deadlift (225/135)

Pullups

January 23, 2014

By Tony Fusaro | October 5, 2016 | 3 Comments

Strength:

Back Squat: 3×5 (+5)

MetCon:

4min AMRAP

5 Jumping Squats

10 KBS

Rest 2min

4min AMRAP

5 HSPU

10 Lunges 

January 22, 2014

By Tony Fusaro | October 5, 2016 | 3 Comments

Don’t forget this Sat. following class we will be holding the kickoff meeting for the Alpha Nutritional Challenge.  We will have our friends from Advocare in to talk about some of the new products that will be available at the gym.  We will also go over all of the rules and how we will be determining winners.  Please remember this challenge is open to anybody so if you have friends, family, co-workers etc. please know they are all welcome.  Any questions see me in class.

Strength:

Snatch – work to a heavy triple

WOD:

30 Snatches for time

**Top of every minute 10 Double Unders

January 21, 2014

By Tony Fusaro | October 5, 2016 | 2 Comments

Strength: 

Push Press 3×5 (+5)

3 x ME Pullups

MetCon:

3rds

10 Box Jumps (24″/20″)

10 HRPU

10 Situps

January 20, 2014

By Tony Fusaro | October 5, 2016 | 3 Comments

Remember this coming Saturday January 25th we will be having a meeting to cover our upcoming nutritional challenge.  We will go over the guidelines and introduce our new supplement line from Advocare, http://www.advocare.com/140147803.  This meeting is open to everybody, including non Alpha members.  If you have a friend or loved one that could benefit from participating please bring them along.  If you have any questions please see me in class.

Strength:

Front Squat 3×5 @ 85% of 3RM

WOD:

“Karen”

150 Wall Balls for time

**15min time cap