Posts by Tony Fusaro
January 30, 2014
Skill: Overhead Squat **We will spend the first part of class reviewing and drilling proper OHS mechanics Strength: Snatch Complex 1 Power Snatch 1 OHS 1 Power Snatch 1 OHS Â Â Â Â Â Â Â Â Â Â Â
Read MoreJanuary 31, 2014
After talking to the 6:30 class tonight I’m going to do my best to attach some “visual aides” to my posts each day for the WODs.  We did a short film study in class and it seemed to help, so here goes.  Tell me what you think.  Good? Bad? Indifferent? http://games.crossfit.com/workouts/the-open  Strength: Deadlift 5RM…
Read MoreFebruary 3, 2014
I hope everybody is off to a good start with the challenge. Â Remember to visit and use the FB group to share ideas and be motivated to stay on track. Â Strength: Front Squat 3X5 (+5) WOD: Barbell Complex 3 Power Cleans 2 Front Squats 1 Jerk **As Heavy As Possible
Read MoreFebruary 4, 2014
If you are participating in the nutritional challenge please make sure you drop off your entry fee, $10, to myself or April before weeks end. Â Also there will be the penalty jar up at the gym for any “mis-steps” during the challenge. Â Penalty jar will be on the honor system so let’s make sure we’re…
Read MoreFebruary 5, 2014
WOD:Â 1 Bar Muscle Up 10 C2B Pullups 20 HPC (135/95) 30 Burpees 40 KBS (50/35) 50 Wall Ball (20/14) 40 KBS 30 Burpees 20 HPC (135/95) 10 C2B Pullups 1 Bar Muscle Up **HPC – Hang Power Clean **C2B – Chest to bar Â
Read MoreFebruary 6, 2014
Today we will introducing a new movement, floor press. Â Upper body pressing is imperative to building strength and for now this is how we will achieve it. Â Here is a quick video (you’re welcome Ben) and explanation, we will discuss in more detail in class. “To set-up for the barbell version you will need a…
Read MoreFebruary 7, 2014
This is what we’re going to look like today doing the WOD! Skill: Handstand Work **Pushups/Kicking up onto the wall. WOD: “Diane” 21-15-9 Deadlift (225/135) HSPU
Read MoreFebruary 10, 2014
Note: Â We currently only have 7 members paid up for the nutritional challenge please see me this week with your entry fee so that we can auction off the goodie basket. Â We will be pulling a name this coming Fri. so please be square before then. Â Strength:Â Thruster – 30 min to work to…
Read MoreFebruary 11, 2014
This coming Saturday CF Mount Lebanon in, you guessed it, Mt. Lebanon will be holding a community WOD in support of Kevin Ogar the athlete that was injured at the OC Throwdown a few weeks back. Â He was paralyzed from the waist down and without medical coverage the CF community has been doing what it…
Read MoreFebruary 12, 2014
I would like Uncle Russ and Travis to complete the WOD today like this…with some strong eye contact. Strength: Clean & Jerk 3RMÂ WOD: “Grace” 30 Clean & Jerks (135/95) Â
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