Sunday february 9 2020

-Warm Up-

1 round 

5 inchworm walkouts 

10 alt lunges with rotation 

10 scap pull-ups 


2 rounds 

10 up/downs

5/5 Sumo DB DL

20 shoulder taps 

5 Kip swings 


3 rounds 

2 wall walks 

5/5 DB push press 

5/5 DB Russian swings 

5 Kip swings 


10:00 minute muscle up prep and practice 




2 Muscle-Ups

4 Handstand Push-Ups

8 Alt. DB Hang Snatch

 (Athlete Choice, Heavy)

*DB SNATCHING NATE — Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son Parker.

(Score is Rounds + Reps) 

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]