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Monday October 29 2018 | Lumber City Athletics

Monday October 29 2018

 -Warm Up-

2 rounds

10 walking Samson lunges

5 lateral step ups

20 sec bent knee hollow body hold

8 goblet squats

6 eccentric ankle dorsiflexion

:20 single arm OH hold(each side)


***20 rep back squat***

Hit a few warm up sets working up to 65%

Then perform 20 reps at 65% of your current 1 rep max

  • no belts
  • No sleeves
  • No lifting shoes

Each week we will had 5-10 pounds (total) depending on feeling and success of the previous week.

Get ready for some serious gains!!!


This will be a Lumber City bench mark WOD that we will repeat at a later time to track progress

AmRaP 15

8 cals row

8 Wall Balls

8 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