Sunday January 13 2019

 -Warm Up-

2 rounds

1 min bike

5 Cuban press+oh squat with PVC

5 kb high pulls

5 oh squats with empty barbell

5 snatch balances empty barbell

2 modified rope climbs


20 minutes

Work up to a heavy 2-3 rep

Snatch Balance

*This is going to help you get comfortable getting under the bar.

*Try To focus on drop QUICK.



10 Alt. DB Snatch 

10/8 Cal Assault Bike

  1 Rope Climb

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]