Posts by Tony Fusaro
March 22, 2017
Warm Up: 3rds 25 Double Unders/Practice 10 Banded Pullaparts 4 :05 HS Hold with :03 eccentric 4 Broad Jumps Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 3 x 3 (Build) Skill: Pistol Progress Part Deux https://www.youtube.com/watch?v=VRaH9OeTzHs WOD: “Sambas” 3rds 20 HSPU 30 Box Jumps (24/20) 40 KBS – Russian (AHAP) 50…
Read MoreMarch 21, 2017
CrossFit: Warm Up: Overhead Mobility 3rds 10 Scap Depressions PA Clean Warmup Strength: Strict Pullups All Levels: 4 x 5 *Add weight if necessary Partner WOD: “Rory and Boz” For Time 20 Ground 2 OH (95/65) 800m Run 20 G2OH (115/85) 400m Run 20 G2OH (135/95) 200m Run 20 G2OH (155/115) 100m Run 20 G2OH…
Read MoreMarch 20, 2017
FNL Update: Â This week is the last Open workout for 2017 so this Friday night we’d like to celebrate the end with some cheer. Â We’ll be hanging out at Alpha post FNL for a few adult soda pops and some snacks! Â We hope you can join us, sides dishes/snacks are welcome. Warm Up: 4rds 10…
Read MoreMarch 17, 2017
Happy St. Patrick’s Day all. Â Tonight FNL is back at Alpha, hope to see you all there. Â Perhaps we can share a green beer afterwards. Also, I’ve changed my mind at the last minute and decided to use 17.4 as the workout all day tomorrow. Â It will be fun but it’s definitely a doozy! Warm…
Read MoreMarch 16, 2017
CrossFit: Warm Up: Shoulder DROM 3rds 10 Reverse Dips 5/5 Pillar w/ arm reach 10/10 Single Arm KB Press 5 BB Push Press (Build) Strength: Push Press Level 1: 3 x 5 (+5) Level 2: Heavy 5 then 1 @ 80% for max reps Skill: Rowing WOD: Alternating EMOM Even: 150m Row Odd: 8 S2OH…
Read MoreMarch 15, 2017
Warm Up: PA Clean Warmup x 2 3-position Squat Clean x 3 (Build) Strength: Clean Level 1: Technique Level 2: Heavy 3 *Focus is pull under the bar Skill: Pistol Progression *Performed during rest intervals of strength WOD: “Death by Power Clean” Min 1 – 1 rep, Min 2 – 2 reps, Min 3 –…
Read MoreMarch 14, 2017
*6amer’s – Please make sure to check the website before leaving for the morning class in case the storm is worse than expected. Â If you are unable to make it in, please remove yourself from the roster. Â If we have to cancel I will post prior to 5:30am. CrossFit: Warm Up: 4rds 10 Face Pulls…
Read MoreMarch 13, 2017
Warm Up: Squat Prep Then 3rds :10 Superfriend + 4 FS 10 Kips/Kipping Practice Strength: Front Squat Level 1: 3 x 5 (+5) Level 2: 4 x 4 *Add weight from 3.6.17 WOD: “Fran” 21-15-9 Thrusters (95/65) Pullups
Read MoreMarch 10, 2017
FNL at Rising Six CF in Plum. Â Train pulls out of Alpha at 5:30pm. Â For anybody unable to make it tonight we will hold the Open workout tomorrow morning at 10am come #GETIT then! Warm Up: Get you chili warm Shoulder Mobility Hip Mobility WOD: “Cindy-ish” Insprired by CF Linchpin 20min AMRAP 7 C2B Pullups…
Read MoreMarch 9, 2017
Reminder: Tomorrow evening Rising Six CF for CF Open 17.3. Â Leaving Alpha at 5:30pm if you want to carpool. Â See coaches with any questions. CrossFit: Warm Up: Deadbugs 3 x 1:00 / 1:00 3rds 1/1 Seesaw Walk 8 BB Bent Over Row 4 Speed Deadlifts Strength: Deadlift All Levels: 1 rep every :30 for 15min…
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