Posts by Tony Fusaro
November 11, 2016
Don’t forget tonight is the November Happy Hour at Ordinary Joe’s in Aspinwall. Â You are welcome to start at anytime I will be there around 7pm after the evening classes. Â See me with any questions. Â Hope to see you there! Warm Up: Ankle Circuit 4rds Deadbug :30 10 Partner Assisted Pullups 10 EB Thrusters Partner…
Read MoreNovember 10, 2016
CrossFit: Warm Up: Parnter Mobilty Wrist Circuit 3rds :30 Nose to Wall HS Hold PA Snatch Warmup Strength: Snatch Level 1: Technique Level 2: Heavy 3 – This is NOT a test, challenging but doable WOD: Every 3min x 5 3 HSPU 6 Snatch @ 75% 9 Calories AD BodyFit: 055 Trunk: 3rds 10/10 –…
Read MoreNovember 9, 2016
Warm Up: 5min on Rower/Bike (track calories) Shoulder DROM Hip DROM 3rds 3-way Pillar Series 10 Scap Depressions :30 Goblet Squat Hold Strength: Strict Pullups All Levels: 3 x Max Reps (Rest as needed) *Compare to 10.11.16 WOD: “Cindy” 20min AMRAP 5 Pullups 10 Pushups 15 Air Squats
Read MoreNovember 8, 2016
CrossFit: Warm Up: 3rds PA Clean Warmup 10 Pillar to Plank Press 3 Broad Jumps Strength: Push Press Level 1: 3 x 5 (+5) Level 2: 4 x 6 (Straight) *Same weight as 3RM Strict Press WOD: “Taco Tuesday” For Time Buy In: 1,000m Row 30 Box Jumps 30 KBS – American (AHAP) 30 Clean…
Read MoreNovember 7, 2016
Lots of stuff coming this weekend. Â Friday November 11th is the monthly Happy Hour this month at Ordinary Joe’s in Aspinwall. Â Saturday November 12th is the Wades Army event at Alpha. Â There will be no group classes but will be multiple workouts to choose from. Â We are raising money for Wades Army in support of…
Read MoreNovember 4, 2016
Warm Up: Deadbugs 3 x :45/:45 Then 3rds 1/1 Seesaw Walk 10 Scap Retractions 8 DB RDL (AHAP) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 3RM – This is a test – go get a PR! Flex Sesh: Shoulder Superset x 3 10 Bent Over Rear Fly 10 DB Front Raise 10…
Read MoreNovember 3, 2016
CrossFit: Warm Up: 8min WAMRAP 10 Kips/Kipping Practice 10 Banded Pullaparts 10 Ring Rows Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 4 x 5 (Straight) *Use approximately 85% of heavy set from 10.28.16 Hero WOD: “Artie” 20min AMRAP 5 Pullups 10 Pushups 15 Air Squats 5 Pullups 10 Thrusters (95/65) BodyFit:…
Read MoreNovember 2, 2016
LAST CHANCE for Power Monkey Gymnastics clinic this coming Saturday. Â Use code “Alpha15” for a 15% discount off of registration. Â This is an all levels clinic and will help beginners and advanced members learn proper movement, progressions and drills to help improve their gymnastic skills. Â All are welcome – spread the word. Warm Up: 4rds…
Read MoreNovember 1, 2016
CrossFit: Warm Up: Partner Mobility PA Clean Warmup x 3 3 – position Clean x 3 (Build) Strength: Cleans Level 1: Technique Level 2: Heavy 3 – This is NOT a test, perfect reps WOD: 12min EMOM 2 Hang Power Cleans (135/95) 2 Power Cleans 8 Situps BodyFit: WOD: From CF Linchpin 10.24.16 100 Calorie…
Read MoreOctober 31, 2016
Happy Halloween! Warm Up: Squat Prep 3rds 15 KBS 10 Strict Pullups 5 Back Squat (Build) Strength: Back Squat Level 1: 3 x 5 (+5) Level 2: 3RM – This is a test, go get a PR! WOD: “Tootsie Roll” 21-15-9 OHS (115/95) KBS – American (AHAP)
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