Thursday September 14 2017

 -warm Up-


2 rounds 


5 boot straps

5 Cossack squats (each side)

10 shoulder openers

:15 table top

Short lap run


Then as a class


Two lines and grab PVC





Behind the Neck Jerk complex


2 BTN push press + 1 BTN push jerk


6 sets working up in weight





For Time : 12 minute cap


200m run

15 push jerks

200m run

12 push jerks

200m run

9 push jerks

200m run

6 push jerks


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]