Thursday March 14 2019

Warm up

2 rounds


1 minutes bike

5 scapular pull ups

5 beat swings on rings or bar

5 3 month position elevation

5 hip down push ups



Pulling G.O.A.T work:

1.) 3-5 Muscle Ups

2.) 5-10 Strict Pull-Ups

  • can use band

3.) 5 Weighted Pull-Ups

4.) 10-15 Kipping Pull-Ups


Teams of 2:

10min. to complete MAX Calories on the Assault Bike.

Hit a good cadence between the 2 of you. 10 and 10 is usually a good cadence since the higher numbers catch up QUICK. That would be 6 or 7 for ladies. Hit this HARD and this will be one of the hardest pieces you’ve done in a while.

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]