Thursday January 10 2019

 -Warm Up-

2 rounds

2 min bike

6 kossack squats

5 one arm waiters squats

5 dumbell press out squats

5 (3sec pause front squats with empty barbell or light weight)


25 minutes total

Front Squats

Work up to heavy double

Then take 80% of that number and perform 2 sets of 5 repetitions


AmRaP 12

DB Squat 50/35


3-6-9-12-15-18… and so on

*athletes will hold two dumbbells in the front rack position

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]