Posts by Tony Fusaro
February 22, 2017
Warm Up: 400m Run 8min WAMRAP 8/8 MS Press 8 True Pushups 4 Burpee Broad Jump Strength: Bench Press All Levels: 3RM – go get a PR! Partner WOD: “Kenny and Dan” 12min AMRAP 5/5 Pullups 10 Burpee Box Jump (Alternating) Partner A) 10 Alternating DB Snatch Partner B) 10 Slam Ball *Partners switch each…
Read MoreFebruary 21, 2017
Don’t forget Friday is the beginning of Friday Night Lights for the CrossFit Open. Â If you are planning to participate be sure to have your money in by Friday. Â P.S. don’t let your schedule preclude you from participating – we’ll figure it out. CrossFit: Warm Up: Wrist/Shoulder DROM PA Clean Warmup x 3 *Childs Pose…
Read MoreFebruary 20, 2017
Don’t forget this coming Friday will be our first Friday Night Lights session for the CrossFit Open. Â Please refer to our Facebook group on how we will be handling FNL this year. Â If you’re interested in participating please square up with myself or one of the coaches before Friday. Â Looking forward to kicking off the…
Read MoreFebruary 17, 2017
Warm Up: 3rds :25 Nose to Wall HS Hold 10 Scap Depressions PA Clean Warmup 10/10 Partner Russian Twists Strength: All Levels Strict Pullups & Strict HSPU – 4 x 5 *Add weight if necessary WOD: “Building Blocks” 21 Hang Cleans (115/95) 21 Rotational Ball Slams 15 Power Cleans (135/95) 15 Rotational Ball Slams 9…
Read MoreFebruary 16, 2017
CrossFit: Warm Up: 500m Row – Easy pace 3rds :45 Deadbug :25 HS Hold 10 KB Good Morning (Heavy) Strength: Deadlift Level 1: 1 x 5 (+10) Clean Pulls Level 2: 3 x 5 *Weight should be 100+% of 1 RM Clean WOD: Open 16.4 55 Deadlift (225/155) 55 Wall Balls (20/14) 55 Calorie Row…
Read MoreFebruary 15, 2017
Warm Up: 8min WAMRAP 25 Double Unders / Practice 1/1 Knee Hug Lunge Step Vertical Flex/Ext 10 Kips / Kipping Practice 10 True Pushups Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 5 x 2 (Build) *Build across 5 sets to a heavy double WOD: “Double Dip” 5min AMRAP 5 T2B 5/5…
Read MoreFebruary 14, 2017
Happy Valentines Day! Â Boys: I hope you have something nice scheduled for the Mrs. CrossFit: Warm Up: Shoulder Mobility (Ninja stretch, Tabletops, Angle Wings) 6min WAMRAP 10 Reverse Dips 10/10 Single Arm KB Press 15 KBS – American Strength: All Levels – Dips 4 x 10 Partner WOD: “Lover’s Lane” 25min AMRAP 10 Ball Slams…
Read MoreFebruary 13, 2017
Warm Up: Squat Prep Then 3rds 10 Kips/Kipping Practice 10 Pillar with arm reach 10 EB Thrusters 6 Goblet Squat (Heavy) Strength: Front Squat Level 1: 3 x 5 (+5) Level 2: Heavy 4 then 1 @ 80% for Max Reps WOD: “Jackie” 1000m Row 50 EB Thrusters 30 Pullups
Read MoreFebruary 10, 2017
Reminder: Tonight Sadie Hawkins event RAW Training in the North Hills. Â Event begins at 6:30, is laid back and fun. Â Come cheer myself and G$ on and see an local event in action. Â Hope to see you there. Warm Up: 4rds :45 Deadbug 8 BB Good Mornings (Build) 8 BB Bent Over Row (Build) 4…
Read MoreSports Specific Adaptation Seminar is coming to Alpha Athletics – CrossFit 412
As Owner/Head Coach of Alpha Athletics, and a Power Athlete disciple, I’m excited to announce that the Sports Specific Adaptation Seminar (formerly CrossFit Football Seminar) will be coming back this spring  to CrossFit 412! Saturday May 6th and Sunday May 7th the crew from Power Athlete  HQ will be in house dropping knowledge bombs and…
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