Sunday February 10 2019

 -Warm Up-

2 rounds

1 min bike/ row/ ski

8 median nerve floss each side

5 strict pull ups/ ring rows

30 single unders

8 banded pull aparts

20 sec supinated hang


Every 4min. x 5 Rounds:

12/9 Cal Row

12/9 Cal Assault Bike

12/9 Cal Ski

Max reps at station of choice*

Pick only 1 movement that you would like to work on for the max reps. Something like:

– Pull-Ups

– Toes -To-Bar

– HSPU’s

– Double Unders

– or anything else you either love or want to get better at.

After party


It’s a superset party

3-4 sets

8 chest supported supinated rows

8 tempo bicep curls

(empty bar)

8 thumps up bent over flies

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]