November 2, 2016

By Tony Fusaro | November 1, 2016
A man riding an exercise bike in the gym.

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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October 18, 2016

By Tony Fusaro | October 17, 2016
A logo for the crossfit 4 0 5 gym.

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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February 11, 2014

By Tony Fusaro | October 5, 2016 |
A woman is running on the treadmill in a gym.

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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February 25, 2014

By Tony Fusaro | October 5, 2016 |
A pair of shoes sitting on the ground in an indoor gym.

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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