Posts by Tony Fusaro

I mentioned in a few classes today but moving forward please get into the habit of posting your results to the comments page so that members in other classes throughout the day can see results. Also don’t forget about this Sat. and the Wades Army event in conjunction with CFF taking place at the box…

Strength: 5/3/1 Press 3 @ 65% 3 @ 70% 3+ @ 80% WOD: Easy Mary 5 HSPU 10 Pullups 25 Squats

Strength: Hang Power Snatch 3-3-3 MetCon: 8min EMOM 2 Hang Power Snatch 10 Double Unders

Strength: 5/3/1/ Deadlift 3 @ 65% 3 @ 70% 3+ @ 80% MetCon: 7rds 4 Deadlifts 225/135 8 T2B *Rest 30 sec between rounds *Rounds must be unbroken

To everyone who supported our event on Sat. for Wades Army, thank you.  I set a lofty goal a few months back and with the help and generosity of our members, friends and family we were able to hit our goal.  On behalf of Alpha Athletics and CrossFit Football thanks for making the event not…

Strength:  Power Cleans 20min to find a heavy double MetCon: 3rds 2min max Power Cleans (155/115) Rest 2 min **Score is total reps    

Skill: 15min to work on any goals/goat WOD: 15min AMRAP 10 BW Back Squat 20 Burpees

Strength: 5/3/1 Deadlift 5 @ 70% 3 @ 80% 1+ @ 85% Metcon: 10,9,8…3,2,1 SDLHP (95/65) 5,10,15…40,45,50 Double Unders

Checkout Main site for today’s photo of the day! Coach Beard (Tony): www.crossfit.com The holiday schedule will be posted for this week, make sure to check once you get to the box. Strength: 5-3-1 Backsquat 5 @ 50% 5 @ 60% 5 @ 70% WOD: 50 Sit-ups 15 Thruster (95/65) 20 Pull-ups 12 Thruster 15…

Strength: Hang Power Snatch 30min to work technique or find 2RM MetCon: 14min EMOM Odd: 3 Hang Power Snatch Even: 6 Burpees