Wednesday October 18 2017

-Warm Up-


3 rounds


200m run

7 burpees


Then quad smash and couch stretch






Suitcase Deadlifts


5-5-5-5-5 each side


*use kettle bells


If successful above 124 then grab handles





For Time : 




Wall ball

Box Jump

AbMat Sit-ups

CrossFit and Fitness classes is serving Buffalo, Kenmore, Amherst, Williamsville, Grand Island, and Tonawanda, NY

Contact Us

84 Sweeney St
North Tonawanda, NY 14120
(716) 694-2225
[email protected]