Monday October 15 2018

 -Warm Up-

2 rounds

1 min bike

5 high pulls each side

10 kossack squats

5 stagger stance good mornings each leg with empty barbell

10 step ups each leg

8 cat /cows

-Strength-

Back Squat (De-Load Week)

5 x 40%

5 x 50%

5 X 60%

-WOD-

16 minute AMRAP

Devil Press (50, 35lbs)

DB Step-ups (24, 20in)

2/2, 4/4, 6/6, 8/8, 10/10 ,

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]