February 6, 2014

By Tony Fusaro | October 5, 2016 |

Today we will introducing a new movement, floor press.  Upper body pressing is imperative to building strength and for now this is how we will achieve it.  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…

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February 20, 2014

By Tony Fusaro | October 5, 2016 |

Here is a great article about why and how we should be training.  I try to install these same principles in our classes and if we approach our fitness from this mindset we will be good, like real good.   http://breakingmuscle.com/crossfit/its-not-crossfits-fault-its-the-reinforcement-system Strength: Back Squat: 3×5 (+5) Floor Press 4×4 **With remaining time pick a skill/goat…

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March 5, 2014

By Tony Fusaro | October 5, 2016 |

Good work tonight Alpha.  As we continue to grow as a gym we will be learning more, new complex movements.  Embrace the challenge and remember it’s easier to build good habits and movement patterns than it is to break bad ones. Strength:Floor Press 4×4 (+5) WOD:15min AMRAP10 Burpee Box Jump (24/20)15 Situps20 Back Extensions

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March 12, 2014

By Tony Fusaro | October 5, 2016 |

Strength: Floor Press 4×4 (+5) WOD:3rdsME PushupsME KBSME Double Unders:30sec rest between each round**All sets must be done unbroken.  Once you can’t complete a technically sound rep you must move to the next exercise

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