Posts by Tony Fusaro
February 9, 2017
Schedule Update: Â There will be no 5:30pm class tomorrow (Friday) so that members and coaches can be available to attend the Sadie Hawkins event at RAW Training beginning at 6:30. Â G$ and myself will be out on the competition floor we hope to see some Alphaholics in the crowd and ready with a beer once…
Read MoreFebruary 8, 2017
Warm Up: 4rds 10 Face Pulls 15 Elevated Pushups 10 Shoot Throughs Strength: Floor Press Level 1: 3 x 5 (+5) Level 2: 5 x 2 (Build) WOD: “Manning” 6rds 12 Cal AD 12 Burpee to plate Rest :90 Shoot Throughs are new to us so here is a quick video to give you an…
Read MoreFebruary 7, 2017
Update: Â This Friday evening G$ and myself will be competing in a fun partner competition at RAW Training in the North Hills. Â This week is typically our monthly happy hour so in place of that come out support us, meet new people, and enjoy a few drinks while you’re at it. Â Event begins at 6:30…
Read MoreFebruary 6, 2017
Thank you to all of the members that came to the joint workout with Rising Six on Friday evening. Â The energy and camaraderie in the gym was great, I hope you all had a good time. Â We’re looking to do this in March but we’ll go to Rising Six instead. Warm Up: Squat Prep Then…
Read MoreFebruary 3, 2017
Tonight we welcome Rising Six CF to Alpha. Â They are set to arrive about 6:30pm and we’ll go until the WODs are finished. Â You do not have to participate to attend but WODs will accommodate all levels. Â Hope to see you there this evening! CrossFit: Warm Up: Carefully Strength: Deadlift Level 1: 1 x 5…
Read MoreFebruary 2, 2017
Reminder: Tomorrow evening 6:30pm Rising Six CF joint workout. Â Come enjoy and evening and meet others in the Pittsburgh CF community. CrossFit: Warm Up: Wrist Mobilty Shoulder DROM 2rds PA Snatch Warmup PA Clean Warmup Partner WOD: “Roethlisberger & Holmes” 6 min AMRAP 1, 2, 3, 4, 5… Snatches (75/55) *Each partner must complete each…
Read MoreFebruary 1, 2017
Reminder: Friday 6:30pm joint workout with Rising Six CF. Â Come workout or just hang out and meet other members of the Pittsburgh CF community. Â WODs will accommodate all levels and evening is meant to be fun and relaxed. Â See coaches with any questions. Warm Up: 3rds 10 Scap Retractions 5/5 Dynamic Pushups 10 Kips/Kipping Practice…
Read MoreJanuary 31, 2017
Reminder: Friday 6:30pm joint workout with Rising Six CF. Â Come workout or just hang out and meet other members of the Pittsburgh CF community. Â WODs will accommodate all levels and evening is meant to be fun and relaxed. Â See coaches with any questions. CrossFit: Warmup: 3rds :25 Nose to Wall HS Hold 10 Reverse Shrugs…
Read MoreJanuary 30, 2017
Reminder: Friday 6:30pm joint workout with Rising Six CF. Â Come workout or just hang out and meet other members of the Pittsburgh CF community. Â WODs will accommodate all levels and evening is meant to be fun and relaxed. Â See coaches with any questions. CrossFit: Squat Prep 3rds 10 Strict Pullups :30 Pillar 6 BB Back…
Read MoreJanuary 27, 2016
Warm Up: PA Clean Warmup x 3 Scap Activation Drills Partner Mobility Child’s Pose Progression Skill: Split Jerk Footwork Strength: Clean and Jerk Level 1: Technique Level 2: Heavy 3 WOD: “Burnout” 30 cal AD 20 Cleans (135/95) 10 Â Jerks
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