April 17, 2017

By Tony Fusaro | April 16, 2017
A group of people riding stationary bikes in a gym.

Warm Up: Chubbs Sequence 3rds 10 Scap Depressions :40 Plank Hold 5 Back Squat (Build) Strength: Back Squat Level 1: 3 x 5 (+5) Level 2: 5 x 3 (Build) *Keep some in the tank* WOD: “St. Leo” Every :90 x 8 100m Sprint

Read More

April 14, 2017

By Tony Fusaro | April 13, 2017
A group of people standing around in a room.

Tonight Alpha Happy Hour at Pub 333.  Festivities will begin whenever you get there, I will arrive after the 5:30pm class.  Hope to see you there! If I don’t see you before then have a Happy Easter! Warm Up: 4 x Deadbug – :35 / :35 Then :15 Banded Good Mornings 10 Kips/Kipping Pratice 5…

Read More

April 13, 2017

By Tony Fusaro | April 12, 2017
A logo for the crossfit 4 0 5 gym.

Don’t forget tomorrow Alpha Happy Hour at Pub 333 in Oakmont. CrossFit: Warm Up: Chubbs Sequence 3rds 2/2 Leg Cradle Lunge Step w/ vert flex/ext :10 Table top hold 10 True Pushups Skill: https://www.youtube.com/watch?v=BZHdEWVLiag Strength: Pistol Progression & Dip Progression All Levels: 4 x 6-8 reps WOD: “Wheeler and Ronnie” 12rds 5/5 Weighted Lunge 10…

Read More

April 12, 2017

By Tony Fusaro | April 11, 2017
A man is working out in the gym

Warm Up: Rack Mobility PA Clean Warmup x 2 3 position clean x 4 (Build) Strength: Clean Level 1: Technique Level 2: 5 x 2 (Build) *Focus is pull under and catch WOD: “Special J” 10-8-6-4-2 Power Clean (135/95) B.O.B 100m-200m-300m-400m-500m Shuttle Run

Read More

April 11, 2017

By Tony Fusaro | April 10, 2017
A black and white logo for the crossfit journal.

CrossFit: Warm Up: Shoulder DROM Then 8min WAMRAP :25 Nose to Wall HS Hold 10 Single Arm KB Press 5 Push Press (Build) 4 Broad Jumps Strength: Push Press Level 1: 3 x 5 (+5) Level 2: 5 x 2 (Build) WOD: “The Hall” 15min AMRAP 5 HSPU 5/5 DB Snatch (50/35) 15 Box Jumps…

Read More

April 10, 2017

By Tony Fusaro | April 9, 2017
A group of people doing push ups on the floor.

Big Congrats to DJ and Gabi who competed at the MAAC competition this past weekend!  At post time they were in the top ten of their division.  Get job girls! Also, this coming Friday we’re get back to our monthly Happy Hour schedule at Pub 333 in Oakmont.  If you’re available we’d love to spend…

Read More

April 7, 2017

By Tony Fusaro | April 6, 2017
A woman is riding an exercise bike in the gym.

Best of Luck to DJ, Gabi and DP as they travel to Baltimore today to compete in the MAAC (Mid Atlantic Affiliate Competition).  Good luck guys we’ll be cheering from Pittsburgh! Warm Up: 4rds :30 Deadbug 8 BB RDL (Build) 8 BB Bent Over Row (Build) 3 Athletic Burpees Strength: Deadlift Level 1: 1 x…

Read More

April 6, 2017

By Tony Fusaro | April 5, 2017
A woman is holding onto a bar in the gym

CrossFit: Warm Up: 3rds :20 HS Hold PA Clean Warmup 5 Clean & Jerk (Build) Partner WOD: “Hans and Franz” Min 0-5 – G2OH (95/65) Rest 1min Min 6-11 – G2OH (115/85) Rest 1min Min 12-17 – G2OH (135/95) Rest 1min Min 18-23 – G2OH (155/105) *Partner must hold HS BodyFit: 096 Warm Up: Heat…

Read More

April 5, 2017

By Tony Fusaro | April 4, 2017
A man is doing squats on a platform

Warm Up: Chubbs Sequence 3rds 10 Face Pulls 5/5 Dynamic Pushups 10 EB BTN Press 10 OHS Skill: Pistol Progression Tres Strength: Bench Press Level 1: 3RM Level 2: 1RM – Go get a PR! WOD: “Nancy” 5rds 400m Run 15 OHS (95/65) *20min cap

Read More

April 3, 2017

By Tony Fusaro | April 3, 2017
A man running on the street wearing sunglasses.

CrossFit:  Warm Up: Chubbs Sequence Then 8min 20 Double Unders/Practice 5/5 Pillar with arm reach 10/10 Single Arm KB Press Scap Activation Drill Strength: Push Press Level 1: 3 x 5 (+5) Level 2: Heavy 4 then 1 @ 80% for max reps WOD: “Standard” 10min AMRAP 10 DB Cleans (AHAP) 20 Situps 30 Double…

Read More