December 29, 2016

By Tony Fusaro | December 28, 2016

CrossFit: Warm Up: Deadbugs – 3 x :50/:50 4rds 4 Broad Jumps 8 Strict Pullups Skill: Turkish Getup *15min to work to the heaviest load possible WOD: “Dirty Dozen” 6rds 12 Deadlifts (225/155) 12 Box Jumps BodyFit: 068 Trunk: 3rds 10/10 Partner Russian Twists 10/10 Standing Teapots Warm Up: 4rds 5 Pullups 10 Pushups 15…

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December 23, 2016

By Tony Fusaro | December 22, 2016

Holiday Schedule: Saturday December 24th – 9am only (No class cap, we will accommodate everybody) Monday December 26th – Closed Warm Up: Get your chili warm and set up WOD: “12 Days of Christmas: Alpha Edition” 1 Deadlift (155/115) 2 HSPU 3 Power Cleans (115/115) 4 KBS (53/35) 5 Pullups 6 Box Jumps (24/20) 7…

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December 8, 2016

By Tony Fusaro | December 7, 2016

CrossFit: Warm Up: Shoulder DROM 3rds 25 Double Unders 4 :05 HS Hold with :03 Eccentric 10 True Pushups Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 5 x 3 (Build) WOD: “Sweater Vest” For Time 20 HSPU 30 Box Jumps 40 Burpees 30 Box Jumps 20 HSPU BodyFit: Warm Up: 10min…

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December 1, 2016

By Tony Fusaro | November 30, 2016

CrossFit: Warm Up: Hip Prep 8min WAMRAP 10 Kips/Kipping Practice 15 Air Squats 20 Elevated Pushups Strength: DB Bench Press All Levels: 4 x 6 (Build) WOD: “Gasser” 1000m Row 50 KBS – Russian 40 Wall Balls 30 Pullups 20 Burpees 10 T2B BodyFit: Trunk: 3-way Pillar Series x 3 :30 on – :15 transition…

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November 11, 2016

By Tony Fusaro | November 10, 2016

Don’t forget tonight is the November Happy Hour at Ordinary Joe’s in Aspinwall.  You are welcome to start at anytime I will be there around 7pm after the evening classes.  See me with any questions.  Hope to see you there! Warm Up: Ankle Circuit 4rds Deadbug :30 10 Partner Assisted Pullups 10 EB Thrusters Partner…

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November 3, 2016

By Tony Fusaro | November 2, 2016

CrossFit: Warm Up: 8min WAMRAP 10 Kips/Kipping Practice 10 Banded Pullaparts 10 Ring Rows Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 4 x 5 (Straight) *Use approximately 85% of heavy set from 10.28.16 Hero WOD: “Artie” 20min AMRAP 5 Pullups 10 Pushups 15 Air Squats 5 Pullups 10 Thrusters (95/65) BodyFit:…

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November 1, 2016

By Tony Fusaro | October 31, 2016

CrossFit: Warm Up: Partner Mobility PA Clean Warmup x 3 3 – position Clean x 3 (Build) Strength: Cleans Level 1: Technique Level 2: Heavy 3 – This is NOT a test, perfect reps WOD: 12min EMOM 2 Hang Power Cleans (135/95) 2 Power Cleans 8 Situps BodyFit: WOD: From CF Linchpin 10.24.16 100 Calorie…

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October 27, 2016

By Tony Fusaro | October 26, 2016

CrossFit: Warm Up: 7min WAMRAP 15 KBS 15 Elevated Pushups 5 Athletic Burpees Partner WOD: “2 Diegos” 100 Wall Balls (20/14) 200m partner run 100 Hang Cleans (95/65) 200m partner run 100 Burpees 200m partner run 100 Box Jumps (24/20) BodyFit: 051 Trunk: 3 x 5-way Med Ball Series WOD: 30 min AMRAP 500m Row…

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October 17, 2016

By Tony Fusaro | October 16, 2016

Thank You to all the Alphaholics who participated in the Alpha photo shoot on Saturday your help and patience are appreciated. Warm Up: Squat Prep 3rds 25 Jumps 8 Pause Goblet Squats (:03) 8 Strict Pullups Strength: Back Squat Level 1: 3 x 5(+5) Level 2: 3,3,3,3 (Build) Partner WOD: “Chip ‘n Dale” 3rds 30…

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January 14, 2014

By Tony Fusaro | October 5, 2016 |

I tried to make sure I expressed how important it is for us to be tracking our workouts and weights.  Over the next weeks and months we will be referring back to these numbers and you need to know what they are.  If you have any questions see me in class. Strength: Push Press 3×5…

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