Sunday February 17 2019

-Warm Up-

All of these down and back

Go through it 2x’s

High knees

Butt kickers

Side shuffle

Walking hamstring stretch

Walking hip flexor stretch

Duck walk (walk in the bottom of a squat)


EMOM x 40min.

Min. 1.) 15/12 Calories of your choice

Min. 2.) 12  Burpees

Min. 3.) 50 doubles/singles

Min. 4.) :45 plank hold (on forearms)

Cals can be between the assault bike, row, or ski.

Goal on the cals is to be done in the 30-40 second time domain. 12/10 or 10/8 the sprint on the cardio is the important part go HAM

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]