December 8, 2016

By Tony Fusaro | December 7, 2016

CrossFit: Warm Up: Shoulder DROM 3rds 25 Double Unders 4 :05 HS Hold with :03 Eccentric 10 True Pushups Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 5 x 3 (Build) WOD: “Sweater Vest” For Time 20 HSPU 30 Box Jumps 40 Burpees 30 Box Jumps 20 HSPU BodyFit: Warm Up: 10min…

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November 17, 2016

By Tony Fusaro | November 16, 2016

CrossFit: Warm Up: Ankle Circuit 4rds :30 Nose to Wall HS Hold 1/1 Leg Cradle Lunge Step w/ vertical flexion 10 Pillar to Plank press Strength: Push Press Level 1: 3 x 5 (+5) Level 2: 5 x 5 (Straight) *Add 10# to 11.8.16 WOD: “Spades” 7rds 7 HSPU 14 OH Walking Lunges (45/25) 21…

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November 10, 2016

By Tony Fusaro | November 9, 2016

CrossFit: Warm Up: Parnter Mobilty Wrist Circuit 3rds :30 Nose to Wall HS Hold PA Snatch Warmup Strength: Snatch Level 1: Technique Level 2: Heavy 3 – This is NOT a test, challenging but doable WOD: Every 3min x 5 3 HSPU 6 Snatch @ 75% 9 Calories AD BodyFit: 055 Trunk: 3rds 10/10 –…

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November 1, 2016

By Tony Fusaro | October 31, 2016

CrossFit: Warm Up: Partner Mobility PA Clean Warmup x 3 3 – position Clean x 3 (Build) Strength: Cleans Level 1: Technique Level 2: Heavy 3 – This is NOT a test, perfect reps WOD: 12min EMOM 2 Hang Power Cleans (135/95) 2 Power Cleans 8 Situps BodyFit: WOD: From CF Linchpin 10.24.16 100 Calorie…

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October 18, 2016

By Tony Fusaro | October 17, 2016

CrossFit: Warm Up: 4rds 100m Run 10/10 Single Arm KB Press :30 Pillar Strength: Strict Press Level 1: 3 x 5 (+5) Level 2: 3,3,3,3,3 (Build) WOD: “Pipeline” Every 5min X 5 400m Run 20 S2OH (95/65) BodyFit: 048 Warm Up: 6min WAMRAP 20 Jumps 15 KBS – American 10 Pushups 5 Ring Rows WOD:…

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October 13, 2016

By Tony Fusaro | October 12, 2016

CrossFit: Warm Up: 3rds :30 Nose to Wall HS Hold PA Snatch Warmup Strength: Strict HSPU All Levels: 4 x 6-8 WOD: “Seger” For Time 15 Hang Power Snatch (95/65) 50 Double Unders (3:1) 15 Power Snatch (115/85) 50 Double Unders 15 Hang Power Cleans (135/95) 50 Double Unders 15 Power Cleans (155/115) BodyFit: 047…

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January 6, 2014

By Tony Fusaro | October 5, 2016 |

Today we begin our strength testing.  This week we will get to see the benefits of our hard work over the last few months.  Come in prepared to lift some heavy %$^&!   Strength:  Back Squat 1RM Skill: Handstand Work We will spend as much time as necessary to find our 1RM anytime left in…

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February 7, 2014

By Tony Fusaro | October 5, 2016 |

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

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