Posts by Tony Fusaro
January 12, 2017
CrossFit: Warm Up: 8min WAMRAP 10 Face Pulls 10 True Pushups 10/10 Walking Lunges Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 3 x 5 @ 85% WOD: “Tabata This” 8rds each movement Pullups Pushups Situps Squats *Score is total reps BodyFit: Warm Up: 5rds “Cindy” For Time: 2,000m Row Rest “Tabata…
Read MoreJanuary 11, 2017
Warm Up: 3rds PA Snatch Warmup 5 EB OHS Then 3 Snatch Balance x 4 (Build) Strength: Hang Squat Snatch Level 1: Technique Level 2: Heavy 3 EMOM: Every :15 for 5min 1 rep @ Heavy 3 Tester: LATT Every 3min :30 Max Calorie AD *Score is total Cals
Read MoreJanuary 10, 2017
CrossFit: Warm Up: 2rds 10 Scap Activation Drill PA Clean Warmup 4 Broad Jumps Skill: Split Jerk Footwork Strength: Split Jerk Level 1: Technique – small sets Level 2: 5 x 2 (Build) WOD: “Barstar” For Time 10 Push Jerk (155/115) 20 Pullups 30 Cleans 20 Pullups 10 Push Jerk BodyFit: Warm Up: Ankle Circuit…
Read MoreJanuary 9, 2017
Remember this coming Friday is the going away happy hour for DP, Chops and Gibs at Zone 28 in Harmarville. Â We hope you can make it to send them off in proper Alpha fashion! Warm Up: Squat Prep Then 3rds 5 Partner Assisted Pullups 10 Goblet Squats (AHAP) 3 Athletic Burpees Strength: Back Squat Level…
Read MoreJanuary 6, 2017
It’s with sadness that next weeks Happy Hour at Zone 28 in Harmarville will be a going away happy hour for DP as he moves back to Detroit. Â To make it doubly sad it will also our last happy hour with Brandon “Gibs” and Kristin “Chops” Clarke as they have recently purchased a new house…
Read MoreJanuary 5, 2017
CrossFit: Warm Up: 3rds 1/1 Spiderman with rotation 10 Scap Retractions 15 Elevated Pushups 10/10 Partner Russian Twists Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 3 x 6 @ 80% *% based off of 1RM WOD: “Tyrannosaurus Pecs” 2rds 30 Pullups 30 Rotational Ball Slams 30 Burpees BodyFit: 070 Trunk: 3-way…
Read MoreJanuary 4, 2017
Warm Up: PA Clean Warmup x 3 3-position Squat Clean x 4 (Build) *Focus on pulling under bar Strength: Hang Squat Clean Level 1: Technique Level 2: Heavy 3 *Goal is to improve on pulling under the bar and be more comfortable in the bottom position WOD: “Good Vibrations” *Courtesy of CFNE 5rds – Max…
Read MoreJanuary 3, 2017
CrossFit:Â Warm Up: 3rds 10 Scap Activation Drill 10 Kips/Kipping Practice 10 EB Press Skill: Split Jerk Footwork Strength: Split Jerk Level 1: Technique Level 2: 5 x 3 *Goal is same weight as last push press from 12.13 WOD: “Nunu” 15min AMRAP 10 S2OH (135/95) 10 T2B 10 Box Jump (24/20) BodyFit: 069 Warm…
Read MoreJanuary 2, 2017
Happy New Year! Â I hope everybody had the opportunity to ring in the new year with loved ones and is ready to rock 2017! Â Let’s get our minds right and set ourselves up for success starting now. Warm Up: Squat Prep Then 4rds 20 Double Unders 10 Scap Retractions 8 Pause Goblet Squats (:03) Strength:…
Read MoreDecember 30, 2016
Schedule Update: Tomorrow (December 31st) there will only be a 9am class. Â No cap we will accommodate everybody that signs up. Warm Up: 3rds 25 Double Unders 10 Kips/Kipping Practice 10 Pillar w/ arm reach 10 Ball Slams Partner WOD: “Fuel and Fire” 10rds of each couplet 100m Row 20 Double Unders Immediately Into 5/5…
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