Saturday June 16 2018

 -Warm Up-

2 rds

10 sling shot banded glute bridge

5 Russian swings each arm

10 shoulder openers

5 single arm one arm row

10 beat swings

-Strength-

Barbell hip thrusts /with sling shot

*last rep hold for :15 seconds

8-8-8-8

Single arm DB row

5-5-5-5-5 (each side)

-WOD-

AmRaP 22

200m Farmers partner carry 

(each hand)

100 Suitcase deadlifts 

50 HSPU

25 bar Muscle Ups 

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]