Tuesday March 28 2017

 -warm up-


Down and Back



High knees

Butt kickers

Walking hip flexor stretch

Walking hamstring stretch


Then 2 rounds


10 straight leg swings (each leg)

7 double ankle dorsiflexion (on a plate slow lower)

5 KB high pulls

8 squat thoracic openers 




5 sets


Push Press + BTN jerk + jerk





AmRaP 25


800m run

30 pull-ups

60 air squats

30 clean and jerks

60 air squats

30 pull-ups

800m run



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]