November 11, 2013

By Tony Fusaro | October 5, 2016 | 7 Comments

Today we begin the second week of our strength program.  Percentages and reps will change but structure remains the same.

Warm Up: Squat Prep

Strength: 5/3/1/ Squat

3 @ 65%

3 @ 70%

3+ @ 80%

WOD: Barbell Complex

1 Power Clean

2 Front Squat

1 Jerk

Complete 3X as heavy as possible

November 8, 2013

By Tony Fusaro | October 5, 2016 | 3 Comments

Strength: 5/3/1 Deadlift

5 @ 60%

5 @ 65%

5+ @70%



10 Deadlift

20 Wall Balls

November 7, 2013

By Tony Fusaro | October 5, 2016 | 5 Comments

In case you missed it Nichole kicked serious ass last night by finshing the WOD with 3 rx’d rope climbs, this is a girl that never climbed a rope before a few weeks ago.  Way to go Nichole keep rockin’ LIKE A BOSS!

Warm Up: 6min AMRAP

5 Burpees

10 Double Unders

WOD: 15min AMRAP

40 Double Unders

20 Pushups

10 Pullups

November 6, 2013

By Tony Fusaro | October 5, 2016 | 2 Comments

Strength: 5/3/1 Press

5 – 60%

5 – 65%

5+ – 70%


Buy In: 1000m Row


15 Shoulder to OH (135)

15 Box Jumps (24/20)

Cash Out: 3 Rope Climbs

** If you like your shins I would advise wearing something to cover them for the rope climbs.  Just a suggestion.

November 5, 2013

By Tony Fusaro | October 5, 2016 | 0 Comments

5:30 getting after Thrusters


Warm Up:

10×5 KB Snatch

**Must alternate arms each round


Hang Snatch 3,3,3


10min EMOM

3 Hang Snatch @ 1st working set weight.

November 4, 2013

By Tony Fusaro | October 5, 2016 | 1 Comment

Today we start a new strength program for the gym.  This program is based off of your max lifts from the Total last Monday.  3 days a week for the next 2 months we will be training Squat, Press and Deadlift to build strength in the core lifts.  The strength you build with this program will translate to everything we do in the gym and make you better.  Let’s do this!

Strength: 5/3/1/ Squat

Back Squat 5,5,5+


10,8,6,4,2 Thrusters (95/65)

4,8,12,16,20 Situps

November 1, 2013

By Tony Fusaro | October 5, 2016 | 2 Comments

Here is a great article from a top notch competitive CrossFitter Talayna Fortunato, 2nd place in 2012 CF Games.  Some of what she talks about is little past where we are as a gym right now but much of what she says applies to every single person who CrossFits.  Take a look I think the info. is useful and you’ll see it coincides with a lot of what I preach in class (especially movement patterns and being consistent).


Warm Up:

200 Double Unders for time

**If you don’t have double unders use this time to practice




400m run

15 OHS (95#)

October 31, 2013

By Tony Fusaro | October 5, 2016 | 0 Comments

Happy Halloween!  Just as a heads up there is a Halloween parade in town tomorrow at 5:30pm so if you’re planning on attending that class you may need some extra time because of traffic.


10min EMOM

Evens: 100m Row

Odds: 6 T2B



3 Deadlifts (225/135)

6 Burpees

9 Wall Balls (20/14)


October 30, 2013

By Tony Fusaro | October 5, 2016 | 0 Comments

First I want to thank everybody who donated to my page today in support of the Wade’s Army fundraiser and the event we will be hosting on Nov. 16th.  I set a lofty goal at the beginning and after today I’m very confident that we can meet it.  Please know you can continue to donate to my page (and receive entries to CrossFit basket) all the way up to the event.  Thank you again to all who donated and I hope to see you all on the 16th.


Power Clean 3×5



1 Hang Power Clean

1 Hang Squat Clean

**As heavy as possible

October 29, 2013

By Tony Fusaro | October 5, 2016 | 2 Comments

Wade’s Army Update: If you are planning to donate to the Alpha Athletics page in support of our event on Nov. 16th the last day to receive a shirt for a $30 donation is tomorrow Oct. 29th.  We will be raffling off a CF basket with awesome gifts from Reebok, RxBar, Stronger Faster Healthier, Last Ditch Effort Gear and more.  Every $10 donated to our page gets you an entry for the basket.  If you have any questions or would like to support the cause do not hesitate to reach out.


Tabata with 1min rest between each movement




Double Unders