Friday September 8 2017

-Warm Up-


High knees

Butt kickers

Backwards toe walk

Side shuffle

400m run


With a empty barbell




3 back rack lunges each leg

5 good mornings + back Squat

5 pause back squats (3-5 seconds)




Back Squat


Work up to a heavy single 75-80%




20 reps

  • adding 5-10# from last week
  • No GEAR






AmRaP 10


9 Thruster

7 burpee bar hops

5 T2B

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
lumberc[email protected]