July 12, 2017

By Tony Fusaro | July 11, 2017

Warmup: 3rds 10 Scap Depressions 5/5 Knee Hug Lunge Step 10 KB Good Mornings 10 EB Thrusters Strength: Pistols 4 x 6-8 Pullups 4 x 5 (+weight) WOD: “Thinning Hair” 30 Deadlifts (185/135) 30 Thrusters (95/65) 30 Pullups  

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July 3, 2017

By Tony Fusaro | July 2, 2017

Warmup: Chubbs Sequence 3rds 10 Chin Ups :40 Plank Hold 10 EB Thrusters Strength: Zercher Squats Level 1: Technique Level 2: 5×5 (Build) WOD: “The Breakup” 100 Thrusters (95/65) *100m Run every break  

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June 1, 2017

By Tony Fusaro | May 31, 2017

CrossFit:  Warm Up: 3rds 25 Double Unders / Practice 3 :05 HS Hold :03 Eccentric 10 Front Squat (Build) Alternating EMOM: 10min Min 1: 5 HSPU Min 2: 5 Box Jump (30/24) WOD: “What’s a Thruster” 21 Thrusters (95/65) 50 Double Unders (3:1) 15 Thrusters (115/85) 50 Double Unders 9 Thrusters (135/95) 50 Double Unders…

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May 25, 2017

By Tony Fusaro | May 24, 2017

CrossFit:  Strength: Strict Pullups All Levels – 3 x Max Reps WOD: 20min EMOM Min 1: 5 Thrusters (95/65) Min 2: 10 DB Snatch Min 3: 15 Ball Slams Min 4: 20 Shoulder Taps BodyFit: 110 Warm Up: Heat your meat WOD: 4mins of work followed by 2mins of rest KBS – American (53/35) Box…

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May 11, 2017

By Tony Fusaro | May 10, 2017

Happy Hour Tomorrow Patron in the Fox Chapel Plaza.  Come enjoy the company of your fellow Alphaholics outside of the gym. CrossFit:  Warm Up: Overhead Mobility 2rds :20 Nose to Wall HS Hold PA Snatch Warmup 3-2-1 Hang Snatch (Build) 3-2-1 Full Snatch (Build) Strength: Snatch Level 1: Heavy 3 / Technique Level 2: 5…

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April 20, 2017

By Tony Fusaro | April 19, 2017

CrossFit: Warm Up: 3rds 10 Scap Depressions 10 Goblet Squats 10 Push Press (Build) 100m Run Strength: Strict Pullups All Levels: 3 x Max Reps Partner WOD: “Holbrook” 20rds 5 Thrusters (115/85) 10 Pullups 100m Row *Partners alternate rounds BodyFit: 100 Warm Up: Heat Your Meat WOD: 100 Double Unders (3:1) 80 KBS – Russian…

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March 13, 2017

By Tony Fusaro | March 12, 2017

Warm Up: Squat Prep Then 3rds :10 Superfriend + 4 FS 10 Kips/Kipping Practice Strength: Front Squat Level 1: 3 x 5 (+5) Level 2: 4 x 4 *Add weight from 3.6.17 WOD: “Fran” 21-15-9 Thrusters (95/65) Pullups

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February 13, 2017

By Tony Fusaro | February 12, 2017

Warm Up: Squat Prep Then 3rds 10 Kips/Kipping Practice 10 Pillar with arm reach 10 EB Thrusters 6 Goblet Squat (Heavy) Strength: Front Squat Level 1: 3 x 5 (+5) Level 2: Heavy 4 then 1 @ 80% for Max Reps WOD: “Jackie” 1000m Row 50 EB Thrusters 30 Pullups

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January 23, 2017

By Tony Fusaro | January 22, 2017

Update: This coming Friday we’re hosting Rising Six CrossFit for a joint gym workout.  The event will begin at 6:30pm and go until we’re done.  We will pick up teams and then hit a few WODs.  This is meant to be a fun event, very similar to Friday Night Lights during the Open, and will…

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December 28, 2016

By Tony Fusaro | December 27, 2016

Warm Up: Squat Prep 10min EMOM Even: 10 Goblet Squats Odd: 15 Wall Balls Hero WOD: “Kalsu” For Time 100 Thrusters (135/95) *5 Burpees at the top of the minute **Workout begins with 5 burpees

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