December 29, 2016

By Tony Fusaro | December 28, 2016

CrossFit: Warm Up: Deadbugs – 3 x :50/:50 4rds 4 Broad Jumps 8 Strict Pullups Skill: Turkish Getup *15min to work to the heaviest load possible WOD: “Dirty Dozen” 6rds 12 Deadlifts (225/155) 12 Box Jumps BodyFit: 068 Trunk: 3rds 10/10 Partner Russian Twists 10/10 Standing Teapots Warm Up: 4rds 5 Pullups 10 Pushups 15…

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November 11, 2016

By Tony Fusaro | November 10, 2016

Don’t forget tonight is the November Happy Hour at Ordinary Joe’s in Aspinwall.  You are welcome to start at anytime I will be there around 7pm after the evening classes.  See me with any questions.  Hope to see you there! Warm Up: Ankle Circuit 4rds Deadbug :30 10 Partner Assisted Pullups 10 EB Thrusters Partner…

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November 4, 2016

By Tony Fusaro | November 3, 2016

Warm Up: Deadbugs 3 x :45/:45 Then 3rds 1/1 Seesaw Walk 10 Scap Retractions 8 DB RDL (AHAP) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 3RM – This is a test – go get a PR! Flex Sesh: Shoulder Superset x 3 10 Bent Over Rear Fly 10 DB Front Raise 10…

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