November 8, 2016

By Tony Fusaro | November 7, 2016

CrossFit: Warm Up: 3rds PA Clean Warmup 10 Pillar to Plank Press 3 Broad Jumps Strength: Push Press Level 1: 3 x 5 (+5) Level 2: 4 x 6 (Straight) *Same weight as 3RM Strict Press WOD: “Taco Tuesday” For Time Buy In: 1,000m Row 30 Box Jumps 30 KBS – American (AHAP) 30 Clean…

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January 14, 2014

By Tony Fusaro | October 5, 2016 |

I tried to make sure I expressed how important it is for us to be tracking our workouts and weights.  Over the next weeks and months we will be referring back to these numbers and you need to know what they are.  If you have any questions see me in class. Strength: Push Press 3×5…

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February 25, 2014

By Tony Fusaro | October 5, 2016 |

Great day today!  Quite a busy night at the box; 3 full classes, a bunch of positive energy and some kick ass front squats; awesome!  With the evening classes filling up make sure you are signing up, remember our cap for each class is 8 members.  Please don’t make me be that guy.  Also, for…

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February 17, 2014

By Tony Fusaro | October 5, 2016 |

Mmmmm bacon.   http://www.youtube.com/watch?v=cG2krftM2eQ Strength: Front Squat 3×5 (+5) WOD: “Air Force WOD” 20 Thrusters (95/65) 20 SDLHP 20 Push Press 20 OHS 20 FS *4 burpees at the top of every min. **Compare to 10/9/2013

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February 11, 2014

By Tony Fusaro | October 5, 2016 |

This coming Saturday CF Mount Lebanon in, you guessed it, Mt. Lebanon will be holding a community WOD in support of Kevin Ogar the athlete that was injured at the OC Throwdown a few weeks back.  He was paralyzed from the waist down and without medical coverage the CF community has been doing what it…

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January 28, 2014

By Tony Fusaro | October 5, 2016 |

News alert:  Since Mother Nature is deciding to be a frigid old women (literally) we’re going to cancel the 7am class.  Trying to do work when it is -30 outside is ridiculous.  Regular schedule for the rest of the day.   Strength:  Push Press 3X5 (+5) WOD: “Barb” 3rds 20 Pullups  30 Pushups 40 Situps…

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