March 31, 2017

By Tony Fusaro | March 30, 2017

Warm Up: 3rds :25 Nose to Wall HS HOLD :15 Hollow Hold :15 Arch Hold 10 Kips/Kipping Practice 100m Shuttle Strength: Strict Pullups and HSPU All Levels: 4 x 5 *Add weight if necessary WOD: 20min EMOM Min 1: :30 max cal row Min 2: 10 T2B Min 3: 50m Farmer Carry (AHAP) Min 4:…

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March 30, 2017

By Tony Fusaro | March 29, 2017

CrossFit: Warm Up: 2rds 10 Face Pulls 10 KB  Good Mornings 5/5 Single Arm KB Press 1 Speed Ladder 10 True Pushups Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 4 x 2 (Build) WOD: “Oh Buddy” 4rds 12 Deadlift (155/115) 9 Hang Power Clean 6 Push Jerk 15 Burpees BodyFit: 094…

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February 15, 2017

By Tony Fusaro | February 14, 2017

Warm Up: 8min WAMRAP 25 Double Unders / Practice 1/1 Knee Hug Lunge Step Vertical Flex/Ext 10 Kips / Kipping Practice 10 True Pushups Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 5 x 2 (Build) *Build across 5 sets to a heavy double WOD: “Double Dip” 5min AMRAP 5 T2B 5/5…

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February 7, 2017

By Tony Fusaro | February 6, 2017

Update:  This Friday evening G$ and myself will be competing in a fun partner competition at RAW Training in the North Hills.  This week is typically our monthly happy hour so in place of that come out support us, meet new people, and enjoy a few drinks while you’re at it.  Event begins at 6:30…

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January 10, 2017

By Tony Fusaro | January 9, 2017

CrossFit: Warm Up: 2rds 10 Scap Activation Drill PA Clean Warmup 4 Broad Jumps Skill: Split Jerk Footwork Strength: Split Jerk Level 1: Technique – small sets Level 2: 5 x 2 (Build) WOD: “Barstar” For Time 10 Push Jerk (155/115) 20 Pullups 30 Cleans 20 Pullups 10 Push Jerk BodyFit: Warm Up: Ankle Circuit…

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December 30, 2016

By Tony Fusaro | December 29, 2016

Schedule Update: Tomorrow (December 31st) there will only be a 9am class.  No cap we will accommodate everybody that signs up. Warm Up: 3rds 25 Double Unders 10 Kips/Kipping Practice 10 Pillar w/ arm reach 10 Ball Slams Partner WOD: “Fuel and Fire” 10rds of each couplet 100m Row 20 Double Unders Immediately Into 5/5…

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October 28, 2016

By Tony Fusaro | October 27, 2016

Warm Up: 3rds 10 Scap Retractions 10 Banded Pullaparts 3-way Pillar Series Strength: Bench Press Level 1: 3 x 5 (Straight) Level 2: Heavy 5 then 1 MR @ 80% WOD: “What’s It Gonna Be” 3 x on 15min Running Clock 250m Row 18 KBS – American 12 HRPU 6 Pullups *Rest is up to…

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February 14, 2014

By Tony Fusaro | October 5, 2016

Great job by everybody today.  I told the evening class you all made my job very easy today by exhibiting good technique.  We all squatted very well and our weights continue to rise.  Keep up the great work.  Or maybe it was the Ronnie Coleman video I posted, I’ll make sure to find some more…

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