FitCity CrossFit – CrossFit

*Nutrition 101 this Friday at the gym 7:30pm! FREE!
*2 spots left for the Pull Up/Muscle Up Clinic! You do NOT have to be able to do a pull up to participate. Coach Katie will be showing new progressions for you to work towards your pull up! Click here to sign up:…/PurchaseByKeyEntry.aspx…


(No Measure)

200m Run

Lunging in the rain!

Quinn Lunging in the rain!

10 One Arm KB Swings

10 Squats

10m Spiderman Crawl

10 Superman

Squat & Shoulder Prep


Back Squat (4×8)

Challenge yourself, go heavier than last week. Be sure to get 2-3 minutes rest in between each set.


Metcon (AMRAP – Rounds and Reps)


200m Run

9 Box Step Ups(30/24)

6 Deadlifts (155/115)

3 Front Squat (155/115)

Rx+ (185/135)


(No Measure)

Strap Stretch

Foam Roll Quads, Glutes & Hammys

Camel Stretch

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