Monday March 12 2018

 -Warm Up-

11 minutes for quality

5 single are dumbell push press each side

10 Samson walking lunges

5 hip down push ups with 2 second pause at the top

5 wall squats

20 sec supinated hang

10 kossack squats


Back Squat


Staying between 65-67.5% across the board

2 second pause in the bottom of each rep

If failed to hit 65% last week .. make a 2.5% increase from last week


AmRaP 8

Ascending ladder by 2s

Clean and jerk

Wall Ball


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]