April 3, 2017

By Tony Fusaro | April 3, 2017

CrossFit:  Warm Up: Chubbs Sequence Then 8min 20 Double Unders/Practice 5/5 Pillar with arm reach 10/10 Single Arm KB Press Scap Activation Drill Strength: Push Press Level 1: 3 x 5 (+5) Level 2: Heavy 4 then 1 @ 80% for max reps WOD: “Standard” 10min AMRAP 10 DB Cleans (AHAP) 20 Situps 30 Double…

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March 28, 2017

By Tony Fusaro | March 27, 2017

CrossFit: Warm Up: 3rds 10 Kips/Kipping Practice PA Clean Warmup 15 KBS – American (Moderate) Strength: Push Press Level 1: 3 x 5 (+5) Level 2: Heavy 4 then 1 @ 80% for max reps WOD: “Venti” For Time 1000m Row 80 Plate Touches (35/25) 60 Lateral Hops 40 Pullups 20 Power Cleans (135/95) BodyFit:…

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March 16, 2017

By Tony Fusaro | March 15, 2017

CrossFit: Warm Up: Shoulder DROM 3rds 10 Reverse Dips 5/5 Pillar w/ arm reach 10/10 Single Arm KB Press 5 BB Push Press (Build) Strength: Push Press Level 1: 3 x 5 (+5) Level 2: Heavy 5 then 1 @ 80% for max reps Skill: Rowing WOD: Alternating EMOM Even: 150m Row Odd: 8 S2OH…

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March 7th, 2017

By Tony Fusaro | March 6, 2017

Tonight is the 1st of 3 Olympic sessions with Mike Cerbus for the month of March.  Class will be held in the back room and starts at 6:30pm.  These are all 90min sessions.  The list of participants for each session is in the Alpha FB group.  See me with any questions. CrossFit: Warm Up: Overhead…

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February 24, 2017

By Tony Fusaro | February 23, 2017

Tonight is the night, FNL will begin between 6 and 6:30pm.  Heats will be set up based off of when you arrive so if you want to go first get here early.  Looking forward to spending the next few Friday’s together. Warm Up: 5min Rope Warmup 3rds Barbell Complex 5 Hang Snatche 5 Snatch Balance…

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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…

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February 6, 2017

By Tony Fusaro | February 5, 2017

Thank you to all of the members that came to the joint workout with Rising Six on Friday evening.  The energy and camaraderie in the gym was great, I hope you all had a good time.  We’re looking to do this in March but we’ll go to Rising Six instead. Warm Up: Squat Prep Then…

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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:…

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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…

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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…

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