May 12, 2017

By Tony Fusaro | May 11, 2017

Reminder: Happy Hour tonight Patron in the Fox Chapel Plaza.  Happy Hour starts when you get there and ends when Doug says it ends!  Don’t forget the best tortilla chips in the area. Warm Up: 8min WAMRAP 10 Banded Pullaparts 10 Kips/Kipping Practice 10 True Pushups 100m Jog Strength: DB Bench Press All Levels: 5…

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April 18, 2017

By Tony Fusaro | April 17, 2017

I don’t do this often buuuuuut she is my wife, a big Happy Birthday to the boss lady!  Happy 3rd anniversary of your 29th birthday I hope you have a great day! CrossFit:  Warm Up: Overhead/Wrist Mobility PA Snatch Warmup x 2 Snatch Balance x 4 (Build) 2 Hang Squat Snatch x 3 (Build) Strength:…

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April 14, 2017

By Tony Fusaro | April 13, 2017

Tonight Alpha Happy Hour at Pub 333.  Festivities will begin whenever you get there, I will arrive after the 5:30pm class.  Hope to see you there! If I don’t see you before then have a Happy Easter! Warm Up: 4 x Deadbug – :35 / :35 Then :15 Banded Good Mornings 10 Kips/Kipping Pratice 5…

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March 31, 2017

By Tony Fusaro | March 30, 2017

Warm Up: 3rds :25 Nose to Wall HS HOLD :15 Hollow Hold :15 Arch Hold 10 Kips/Kipping Practice 100m Shuttle Strength: Strict Pullups and HSPU All Levels: 4 x 5 *Add weight if necessary WOD: 20min EMOM Min 1: :30 max cal row Min 2: 10 T2B Min 3: 50m Farmer Carry (AHAP) Min 4:…

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March 20, 2017

By Tony Fusaro | March 19, 2017

FNL Update:  This week is the last Open workout for 2017 so this Friday night we’d like to celebrate the end with some cheer.  We’ll be hanging out at Alpha post FNL for a few adult soda pops and some snacks!  We hope you can join us, sides dishes/snacks are welcome. Warm Up: 4rds 10…

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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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February 15, 2017

By Tony Fusaro | February 14, 2017

Warm Up: 8min WAMRAP 25 Double Unders / Practice 1/1 Knee Hug Lunge Step Vertical Flex/Ext 10 Kips / Kipping Practice 10 True Pushups Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 5 x 2 (Build) *Build across 5 sets to a heavy double WOD: “Double Dip” 5min AMRAP 5 T2B 5/5…

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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 1, 2017

By Tony Fusaro | January 31, 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. Warm Up: 3rds 10 Scap Retractions 5/5 Dynamic Pushups 10 Kips/Kipping Practice…

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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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