Posts by Tony Fusaro

Strength: Push Press 3×3 Then Barbell Complex 2 Power Cleans 2 Front Squat 2 Push Press As heavy as possible.  

Come ready to lift some heavy weight.  Today we will be maxing out the Back Squat.  We will cover how to properly approach a 1RM both technically and mentally.  Let’s do this! Strength: Back Squat 1RM

7min AMRAP 8 Thrusters 8 SDLHP Rest 4min 7min AMRAP 5 Pullups 10 Wall Balls

Strength: Deadlift 3×3 Skill: Handstand Pushups Metcon: Diane 21-15-9 Deadlift (225#) HSPU

Skill: Hang Power Clean Technique Strength: Hang Power Clean Work to a heavy double in 20 min. MetCon: Top of every min for 10 min 3 Hang Power Cleans 5 Burpees

We will be lifting heavy again today.  As I’ve stated in class a few times these first couple of weeks we’re going to be setting our weights on many different movements to help us prepare for future programming.  Make sure you’re tracking your workouts as we will need this info. in the near future.  If…

Today is the day.  We’ve all heard about Fran so we might as well introduce ourselves.  She’s a memorable one. WOD: Fran 21-15-9 Thrusters (95/65) Pullups

Congrats to everybody that came in yesterday and gave Fran hell!  I hope everybody tracked their scores and/or scales because we will revisit her in a few months and I want you to have a frame of reference. Skill: Double Unders MetCon: 3rds 400m Run 15 DL (225/155) 30 Double Unders 200m Run 10 DL…

Last week I set up a fundraising page to help support research for Neuroblastoma, the most common form of juvenile cancer, in conjunction with my friends at CrossFit Football.  Over the next six weeks you can make a donation through my page, big or small, to help me reach my goal of $1,500.  With my…