Sunday September 30 2018

 -Warm Up-

2 rounds

5-10-15 (for quality)



Air Squat

200m run


20 Air Squats

25/20 Cal Row

30 Double Unders

400m Farmer Carry with 1 KB 70/53lb (suitcase carry)

*If possible, switch every other round to an overhead carry. You may need to go a little lighter, but it’s great core stabilization and isometric shoulder strength.

*Try not to lean to one side or the other on the single arm carry. Fight to stay even and you will get a better core workout. It’s also the purpose of the single arm carry.

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]