Posts by Tony Fusaro
December 14, 2016
Don’t forget this Saturday December 17th is the Alpha Christmas Party at the Walnut Grill in the Waterworks. Â Festivities will begin at 7:30 and they’re will be complimentary light appetizers available to set a base for the beverages to be consumed. Warm Up: Get your chili warm and pick your team members Team WOD: “O-K-J”…
Read MoreDecember 13, 2016
CrossFit: Warm Up: 3rds 1/1 Leg Cradle lunge step w/ vertical flexion 10 Pillar with arm reach 10/10 MS Press Strength: Push Press Level 1: 3 x 5 (+5) Level 2: 5 x 2 (Build) WOD: “Jimmy Dean” Every 2min x 6 5/5 DB Snatch (50/35) 1 Length Walking Lunge BodyFit: 063 Trunk: 4rds :35…
Read MoreDecember 12, 2016
Don’t forget this Saturday December 17th is the Alpha Christmas Party at the Walnut Grill in the Waterworks. Â Festivities will begin at 7:30 and they’re will be complimentary light appetizers available to set a base for the beverages to be consumed. Warm Up: Squat Prep Then 3rds :30 Goblet Squat Hold 5 Strict Pullups 5…
Read MoreDecember 9, 2016
Don’t forget this evening is the monthly Happy Hour at The Wicked Fox (located across the street from Atria’s in O’Hara). Â As always feel free to start the party early, we’ll be there around 7pm following the evening classes. Â Hope to see you all there. Warm Up: Deadbugs 4 x :45/:45 Then 4rds 8 DB…
Read MoreDecember 8, 2016
CrossFit: Warm Up: Shoulder DROM 3rds 25 Double Unders 4 :05 HS Hold with :03 Eccentric 10 True Pushups Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 5 x 3 (Build) WOD: “Sweater Vest” For Time 20 HSPU 30 Box Jumps 40 Burpees 30 Box Jumps 20 HSPU BodyFit: Warm Up: 10min…
Read MoreDecember 7, 2016
Don’t forget this Friday evening is the December Happy Hour at The Wicked Fox in O’Hara (across from Atria’s). Â We’ll be there following the evening classes around 7pm but please don’t wait for us. Â Hope to see many of you there. Warm Up: 3rds 1/1 Spiderman with rotation PA Clean Warmup Then 4 x 3-position…
Read MoreDecember 5, 2016
Warm Up: Squat Prep Then 3rds 10 Glute Bridges :30 Goblet Squat Hold 5 Strict Pullups 5 BB Back Squat (Build) Strength: Back Squat Level 1: 3 x 5 (+5) Level 2: Clusters @ 3RM x 3 *Cluster – 1rep every :30 x 3* WOD: “Holiday Season” 21-18-15-12-9-6-3 Wall Ball (20/14) Situps
Read MoreDecember 2, 2016
Warm Up: Deadbugs 4 x :40/:40 Then 3rds 15 KB Good Mornings (Heavy) 5 Partner Assisted Pullups Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 3 x 2 @ 100% of 3RM Flex Sesh: 3rds 8 Barbell Curls MR Banded Pushdowns
Read MoreDecember 1, 2016
CrossFit: Warm Up: Hip Prep 8min WAMRAP 10 Kips/Kipping Practice 15 Air Squats 20 Elevated Pushups Strength: DB Bench Press All Levels: 4 x 6 (Build) WOD: “Gasser” 1000m Row 50 KBS – Russian 40 Wall Balls 30 Pullups 20 Burpees 10 T2B BodyFit: Trunk: 3-way Pillar Series x 3 :30 on – :15 transition…
Read MoreNovember 30, 2016
Warm Up: Wrist Mobility Partner Mobility PA Snatch Warmup x 3 3-position Full Snatch x 4 Strength: Snatch Level 1: Technique Level 2: Heavy double *work to a heavy load, not a 2RM WOD: Every :30 for 5min 1 rep at 100% of heavy double Rest as needed For Time 30 Burpee over Bar *Meant…
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