Thursday March 21 2019

 -Warm Up-

2 rounds

10 shoulder openers

10 boot straps

5 elbow to in step and reach

8 eccentric ankle dorsiflexion

1 min bike


Goat Work EMOTM 20

Minute 1 :  Goat Work move (a few reps)

Minute 2 : 1 different Goat Work move

“Goat” is slang for a movement that challenges you Examples: Double-Unders, Ring Dips, Overhead Squats, burpees, box jumps…This is a good day to turn  “weaknesses” into “strengths.”

Choose two “GOAT” work moves of your choice and alternate in a EMOTM style ,spending time working on a few reps


For time : 10 minute cap

15 clean and jerks 135/95

30/20 cals bike

15 clean and jerks 135/95

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
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