Posts by Tony Fusaro

Strength: 5/3/1 Squat 5 @ 70% 3 @ 80% 1+ @ 85% MetCon: 16min EMOM Even: 5 Back Squat @ 60% Odd: 5 Pull-ups    

Strength: Power Snatch 5,5,5 *Each set with increasing weight. **New members work technique MetCon: 30 Double Unders 7,6,5,4,3,2,1 Power Snatches (95/65)  

Strength: 5/3/1 Press 5 @ 70% 3 @ 80% 1+ @ 85% WOD: “Elizabeth” 21-15-9 Power Cleans (135) Ring Dips

Warm Up: 15-12-9 Push Press Mountain Climbers Strength: “Bear Complex” Power Clean Front Squat Press Back Squat Press *Perform complex 7x without taking hands off the bar **Work to heaviest set as possible See video for clarification (and a little insight to what you’ll be doing today:) http://www.youtube.com/watch?v=0WOP9J7QPwI  

Skill: Max Effort Box Jump *Take 20min to find max BJ before moving to DL Strength: 5/3/1 Deadlift 5 @ 70% 3 @ 80% 1+ @ 885%

A couple of notes: 1) We are having some problems with the client management tool right now that is not allowing some members to sign up for classes.  If this is happening to you please just send me an e-mail to let me know which class you would like to attend and I’ll sign you…

After speaking with the client management service we should be back up and running for those of you who have had problems logging in.  If you do have any problems moving forward please bring them to our attention and we’ll take care of them. If you don’t get a chance to come in today April…