October 6, 2017

By Tony Fusaro | October 5, 2017

CrossFit: Warmup: 3rds 1:00 Deadbug 8 Strict Pulls 10 BB Good Morings (Build) 3 Athletic Burpees Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 3 x 2 @ 100% + WOD: Choose your own Adventure A)”Quick Fix” 2 Rounds 30 Cal Row 20 Cal AD 10 Burpees B) Flex Sesh 4 Rounds 8…

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April 18, 2017

By Tony Fusaro | April 17, 2017

I don’t do this often buuuuuut she is my wife, a big Happy Birthday to the boss lady!  Happy 3rd anniversary of your 29th birthday I hope you have a great day! CrossFit:  Warm Up: Overhead/Wrist Mobility PA Snatch Warmup x 2 Snatch Balance x 4 (Build) 2 Hang Squat Snatch x 3 (Build) Strength:…

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February 23, 2017

By Tony Fusaro | February 22, 2017

Tomorrow it begins: Friday Night Lights!  See myself or the coaches with money to sign up or with any questions on what to expect.  There will not be a 5:30 class on Fridays for next 5 weeks so that we can get FNL moving and not be here until midnight.  Hope to see you all…

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December 13, 2016

By Tony Fusaro | December 12, 2016

CrossFit: Warm Up: 3rds 1/1 Leg Cradle lunge step w/ vertical flexion 10 Pillar with arm reach 10/10 MS Press Strength: Push Press Level 1: 3 x 5 (+5) Level 2: 5 x 2 (Build) WOD: “Jimmy Dean” Every 2min x 6 5/5 DB Snatch (50/35) 1 Length Walking Lunge BodyFit: 063 Trunk: 4rds :35…

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