February 7, 2014

By Tony Fusaro | October 5, 2016 |
Two men holding hands in a gym.

This is what we’re going to look like today doing the WOD! Skill: Handstand Work  **Pushups/Kicking up onto the wall. WOD: “Diane” 21-15-9 Deadlift (225/135) HSPU

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February 6, 2014

By Tony Fusaro | October 5, 2016 |
A woman is holding onto two barbells in the gym.

Today we will introducing a new movement, floor press.  Upper body pressing is imperative to building strength and for now this is how we will achieve it.  Here is a quick video (you’re welcome Ben) and explanation, we will discuss in more detail in class. “To set-up for the barbell version you will need a…

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February 5, 2014

By Tony Fusaro | October 5, 2016 |
A man is working out in the gym

WOD:  1 Bar Muscle Up 10 C2B Pullups 20 HPC (135/95) 30 Burpees 40 KBS (50/35) 50 Wall Ball (20/14) 40 KBS 30 Burpees 20 HPC (135/95) 10 C2B Pullups 1 Bar Muscle Up **HPC – Hang Power Clean **C2B – Chest to bar  

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February 4, 2014

By Tony Fusaro | October 5, 2016
A man standing in front of some gym equipment.

If you are participating in the nutritional challenge please make sure you drop off your entry fee, $10, to myself or April before weeks end.  Also there will be the penalty jar up at the gym for any “mis-steps” during the challenge.  Penalty jar will be on the honor system so let’s make sure we’re…

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February 3, 2014

By Tony Fusaro | October 5, 2016 |
Coach watching athlete do pull-ups.

I hope everybody is off to a good start with the challenge.  Remember to visit and use the FB group to share ideas and be motivated to stay on track.   Strength: Front Squat 3X5 (+5) WOD: Barbell Complex 3 Power Cleans 2 Front Squats 1 Jerk **As Heavy As Possible

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January 31, 2014

By Tony Fusaro | October 5, 2016 |
A group of young people standing on top of a gym floor.

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…

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January 30, 2014

By Tony Fusaro | October 5, 2016 |
A red inbody logo with reflection on the ground.

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                      

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January 29, 2014

By Tony Fusaro | October 5, 2016 |
A logo for alpha athlete crossfit 4. 0

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

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January 28, 2014

By Tony Fusaro | October 5, 2016 |
A group of people in the gym doing exercises.

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…

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January 27, 2014

By Tony Fusaro | October 5, 2016 |
A group of people in the gym doing exercises.

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…

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