Wednesday September 19, 2018

Written by admin

CFT Warm-up: Run 800m & Joey's Mobility

WOD 1: (Teams of 2) EMOM for 10 mins~ 1 partner does Max reps of Back Squat (Choose a weight that both can do - no racks) 1 partner does Max reps of UNBROKEN Double-Unders >>After 1 minute - Swap Movement w/ partner<< Score:  Total # of BS + Total # of Unbroken DUs by each person in each round

Rest 5 Mins

WOD #2: (Teams of 3) 4 Rounds - 1 min stations~ Row for Calories Weighted Step-ups (24/20" - choose a weight all 3 members can do) Hand Release Push-ups

"What the 2012 CrossFit Open Workouts Have Meant to the Everyday Athlete"


Posted in Uncategorized  

Montly Archives

Click to open larger map

Contact Us


7687 Frontage Road,
New York 13039
(Enter inside Champions Fitness Center next to Ollie’s)