February 17, 2017

By Tony Fusaro | February 16, 2017

Warm Up: 3rds :25 Nose to Wall HS Hold 10 Scap Depressions PA Clean Warmup 10/10 Partner Russian Twists Strength: All Levels Strict Pullups & Strict HSPU – 4 x 5 *Add weight if necessary WOD: “Building Blocks” 21 Hang Cleans (115/95) 21 Rotational Ball Slams 15 Power Cleans (135/95) 15 Rotational Ball Slams 9…

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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…

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December 7, 2016

By Tony Fusaro | December 6, 2016

Don’t forget this Friday evening is the December Happy Hour at The Wicked Fox in O’Hara (across from Atria’s).  We’ll be there following the evening classes around 7pm but please don’t wait for us.  Hope to see many of you there. Warm Up: 3rds 1/1 Spiderman with rotation PA Clean Warmup Then 4 x 3-position…

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November 2, 2016

By Tony Fusaro | November 1, 2016

LAST CHANCE for Power Monkey Gymnastics clinic this coming Saturday.  Use code “Alpha15” for a 15% discount off of registration.  This is an all levels clinic and will help beginners and advanced members learn proper movement, progressions and drills to help improve their gymnastic skills.  All are welcome – spread the word. Warm Up: 4rds…

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