May 18, 2017

By Tony Fusaro | May 17, 2017

CrossFit: Warm Up: 3rds 2/2 Knee Hug Lunge Step Vert. Flex/Ext 10 Kips/Kipping Practice PA Clean Warmup Strength: All Levels: Pistol Progression WOD: “Harry & Sally” 21-15-9 Squat Cleans (135/95) Wall balls (20/14) 45 Pullups/each *Must rotate every time you complete a set BodyFit: 108 Warm Up: Heat your meat Hero WOD: “Bradley” 10rds Sprint…

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May 17, 2017

By Tony Fusaro | May 16, 2017

CrossFit: Warm Up: Overhead Mobility PA Clean Warmup Split Jerk Footwork Barbell Complex Strength: Clean and Jerks Level 1: Heavy 3 /  Technique Level 2: 4 x 2 (Build) WOD: “Surfer on Acid” 3 Rounds 400m Run 21 Burpees *Courtesy of CFNE Hump Day Pump: Front Squat 3 x 3 (Build) Strict Press 3 x…

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May 16, 2017

By Tony Fusaro | May 15, 2017

CrossFit: Warm Up: 8min WAMRAP 25 Double Unders/Practice 4 :05 HS Hold :03 Eccentric 10 KBS – American (Heavy) Strength: All Levels: HSPU 4 x 6-8 reps WOD: “M.E. WORKIT” 1000m Row 3 Rounds 5 Wall Walks 10 BJ (30/24) 100 DU 3 Rounds 10 T2B 10 Ball Slams 800 m Run BodyFit: 107 Warm…

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May 15, 2017

By Tony Fusaro | May 14, 2017

Warm Up: Cubbs Sequence 3rds 3 Inch Worms 6 Strict Pullups 6-5-4 Back Squat (Build) Strength: Back Squat Level 1: 3 x 5 (+65) Level 2: 3 Clusters * Cluster = 1 rep every :30 x 3 *Add weight from 05/08/17 WOD: “Mad Hatter” 100 KBS (72/53) 25/25 DB Snatches (50/35) 25 Pullups  

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February 2, 2017

By Tony Fusaro | February 1, 2017

Reminder: Tomorrow evening 6:30pm Rising Six CF joint workout.  Come enjoy and evening and meet others in the Pittsburgh CF community. CrossFit: Warm Up: Wrist Mobilty Shoulder DROM 2rds PA Snatch Warmup PA Clean Warmup Partner WOD: “Roethlisberger & Holmes” 6 min AMRAP 1, 2, 3, 4, 5… Snatches (75/55) *Each partner must complete each…

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February 1, 2017

By Tony Fusaro | January 31, 2017

Reminder: Friday 6:30pm joint workout with Rising Six CF.  Come workout or just hang out and meet other members of the Pittsburgh CF community.  WODs will accommodate all levels and evening is meant to be fun and relaxed.  See coaches with any questions. Warm Up: 3rds 10 Scap Retractions 5/5 Dynamic Pushups 10 Kips/Kipping Practice…

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January 31, 2017

By Tony Fusaro | January 30, 2017

Reminder: Friday 6:30pm joint workout with Rising Six CF.  Come workout or just hang out and meet other members of the Pittsburgh CF community.  WODs will accommodate all levels and evening is meant to be fun and relaxed.  See coaches with any questions. CrossFit: Warmup: 3rds :25 Nose to Wall HS Hold 10 Reverse Shrugs…

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January 30, 2017

By Tony Fusaro | January 29, 2017

Reminder: Friday 6:30pm joint workout with Rising Six CF.  Come workout or just hang out and meet other members of the Pittsburgh CF community.  WODs will accommodate all levels and evening is meant to be fun and relaxed.  See coaches with any questions. CrossFit: Squat Prep 3rds 10 Strict Pullups :30 Pillar 6 BB Back…

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January 26, 2017

By Tony Fusaro | January 25, 2017

CrossFit: Warm Up: Get Your Chili Warm Squat Prep Partner WOD: “Wine and Cheese” 40 Rounds 100 m Row 5 Goblet Squats (53/35) 10 KBS – Russian *Teammates alternate rounds BodyFit 0076 Warm Up: Get Your Chili Warm Squat Prep Partner WOD: “Wine and Cheese” 40 Rounds 100 m Row 5 Goblet Squats (53/35) 10…

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January 25, 2017

By Tony Fusaro | January 24, 2017

Warm Up: 8min WAMRAP 10 Face Pulls 10 KB Good Mornings 10 Pushups 20 Double Unders Strength: All Levels: Floor Press – 5 x 3 (Build) WOD: Open 11.2 15 min AMRAP 9 Deadlift (155/100) 12 Pushups 15 Box Jumps (24/20)

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