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…

Read More

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…

Read More

January 24, 2017

By Tony Fusaro | January 23, 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: Warm Up: Wrist Mobility 3rds PA Snatch Warmup Partner Mobilty Skill:…

Read More

January 18, 2017

By Tony Fusaro | January 17, 2017

Warm Up: 8min WAMRAP 10 Face Pulls 10/10 Step Lunges 5/5 Dynamic Pushups Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 4 x 4 (Add weight) WOD: “Hump Day” 12min AMRAP 5/5 Front Rack Lunges (115/85) 10 Bupree Over Bar 10 Pullups

Read More

January 12, 2017

By Tony Fusaro | January 11, 2017

CrossFit: Warm Up: 8min WAMRAP 10 Face Pulls 10 True Pushups 10/10 Walking Lunges Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 3 x 5 @ 85% WOD: “Tabata This” 8rds each movement Pullups Pushups Situps Squats *Score is total reps BodyFit: Warm Up: 5rds “Cindy” For Time: 2,000m Row Rest “Tabata…

Read More

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…

Read More

January 5, 2017

By Tony Fusaro | January 4, 2017

CrossFit: Warm Up: 3rds 1/1 Spiderman with rotation 10 Scap Retractions 15 Elevated Pushups 10/10 Partner Russian Twists Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 3 x 6 @ 80% *% based off of 1RM WOD: “Tyrannosaurus Pecs” 2rds 30 Pullups 30 Rotational Ball Slams 30 Burpees BodyFit: 070 Trunk: 3-way…

Read More

January 3, 2017

By Tony Fusaro | January 2, 2017

CrossFit:  Warm Up: 3rds 10 Scap Activation Drill 10 Kips/Kipping Practice 10 EB Press Skill: Split Jerk Footwork Strength: Split Jerk Level 1: Technique Level 2: 5 x 3 *Goal is same weight as last push press from 12.13 WOD: “Nunu” 15min AMRAP 10 S2OH (135/95) 10 T2B 10 Box Jump (24/20) BodyFit: 069 Warm…

Read More

January 2, 2017

By Tony Fusaro | January 1, 2017

Happy New Year!  I hope everybody had the opportunity to ring in the new year with loved ones and is ready to rock 2017!  Let’s get our minds right and set ourselves up for success starting now. Warm Up: Squat Prep Then 4rds 20 Double Unders 10 Scap Retractions 8 Pause Goblet Squats (:03) Strength:…

Read More

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…

Read More