February 21, 2014

By Tony Fusaro | October 5, 2016 |

Great job today, every single one of you.  Days like today make me very happy about how far we’ve come as a gym in just a few short months and excited for the what the future holds.  Today I saw a whole bunch of people squatting and pressing with ever improving form, supporting their fellow…

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February 20, 2014

By Tony Fusaro | October 5, 2016 |

Here is a great article about why and how we should be training.  I try to install these same principles in our classes and if we approach our fitness from this mindset we will be good, like real good.   http://breakingmuscle.com/crossfit/its-not-crossfits-fault-its-the-reinforcement-system Strength: Back Squat: 3×5 (+5) Floor Press 4×4 **With remaining time pick a skill/goat…

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February 18, 2014

By Tony Fusaro | October 5, 2016 |

News and Notes: We’re supposed to get a few inches of snow and ice tonight so please keep an eye out for updates on possibly cancelling the morning class. Please make sure that you are in the habit of signing up for classes.  If you were at the gym tonight you saw how busy the…

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February 17, 2014

By Tony Fusaro | October 5, 2016 |

Mmmmm bacon.   http://www.youtube.com/watch?v=cG2krftM2eQ Strength: Front Squat 3×5 (+5) WOD: “Air Force WOD” 20 Thrusters (95/65) 20 SDLHP 20 Push Press 20 OHS 20 FS *4 burpees at the top of every min. **Compare to 10/9/2013

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February 14, 2014

By Tony Fusaro | October 5, 2016

Great job by everybody today.  I told the evening class you all made my job very easy today by exhibiting good technique.  We all squatted very well and our weights continue to rise.  Keep up the great work.  Or maybe it was the Ronnie Coleman video I posted, I’ll make sure to find some more…

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February 13, 2014

By Tony Fusaro | October 5, 2016 |

  Use this video for inspiration.  If you keep squatting, one day you will be able to yell “LIGHT WEIGHT BABY!!”  Also, if anybody needs hyped up today and would like me to slap their back prior to squatting, I’m your guy. http://www.youtube.com/watch?v=aaHh8tptUxs Strength: Back Squat 3×5 (+5) MetCon: EMOM 16min Even: 3 Back Squat…

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February 12, 2014

By Tony Fusaro | October 5, 2016 |

I would like Uncle Russ and Travis to complete the WOD today like this…with some strong eye contact. Strength: Clean & Jerk 3RM  WOD: “Grace” 30 Clean & Jerks (135/95)  

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February 11, 2014

By Tony Fusaro | October 5, 2016 |

This coming Saturday CF Mount Lebanon in, you guessed it, Mt. Lebanon will be holding a community WOD in support of Kevin Ogar the athlete that was injured at the OC Throwdown a few weeks back.  He was paralyzed from the waist down and without medical coverage the CF community has been doing what it…

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February 10, 2014

By Tony Fusaro | October 5, 2016 |

Note:  We currently only have 7 members paid up for the nutritional challenge please see me this week with your entry fee so that we can auction off the goodie basket.  We will be pulling a name this coming Fri. so please be square before then.   Strength:  Thruster – 30 min to work to…

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