October 13, 2016

By Tony Fusaro | October 12, 2016

CrossFit: Warm Up: 3rds :30 Nose to Wall HS Hold PA Snatch Warmup Strength: Strict HSPU All Levels: 4 x 6-8 WOD: “Seger” For Time 15 Hang Power Snatch (95/65) 50 Double Unders (3:1) 15 Power Snatch (115/85) 50 Double Unders 15 Hang Power Cleans (135/95) 50 Double Unders 15 Power Cleans (155/115) BodyFit: 047…

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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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December 31, 2013

By Tony Fusaro | October 5, 2016 |

Skill: Turkish Getup MetCon: 2 min of work, 2 min of rest. KB Clean and Jerk SDLHP KBS  Double Unders **Score is total number of reps  

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January 3, 2014

By Tony Fusaro | October 5, 2016 |

A) Baseline 500m Row 40 Squats 30 Situps 20 Pushups 10 Pullups B) Deadlift – 5PM **Compare Baseline time and scales against fundamentals score.    

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January 7, 2014

By Tony Fusaro | October 5, 2016 |

First and foremost great work everybody.  Lots of PR’s on the board today and it’s a representation of all the hard work you all have put in over the last 2 months.  There will be a couple more tests this week and then we will be starting a new strength program next week, remember we…

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January 10, 2014

By Tony Fusaro | October 5, 2016 |

Box News: Winner of the $25 gift card for December “Bring your friend to the box day” is everyone’s favorite tall red haired man Ryan “Anders” Banks.  Congrats Anders see me at the box and we will get you your prize. Today is the last day of strength testing, be ready to go today it’s…

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January 15, 2014

By Tony Fusaro | October 5, 2016 |

Strength:  Power Clean 3RM WOD: “Macho Man” 3 Power Cleans 3 Front Squats 3 Jerks *EMOM on the minute for as long as you can complete the work **Male Rx: 135#  Women Rx: 95#  

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