FitCity CrossFit – CrossFit

*Attendance for Wednesday 7:30pm class has been very low so for the next two weeks it will be Open Gym. If attendance is too low, the class will be cancelled for the summer. For open gym, plan on arriving on time for class, warming up and finishing by 8:30pm.


Warm-up (No Measure)

2 min Row


3 Crawler + Push Up

10 PVC Muscle Snatch + OHS

Squat & Shoulder Prep

Bergener Warm Up


Squat Snatch (1×1)

*Take 10 minutes and work up to heavy single OR practice speed getting under the bar at a moderate weight.


CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#
*Compare to 12/1/15 & 10/22/14


Warm-up (No Measure)

Strap Stretch with Shoulders

Overhead Shoulder Distraction

Keg Drill

Want the Latest News and Tips?

Subscribe to Our Newsletter.

Newsletter Signup Form

"*" indicates required fields

This field is for validation purposes and should be left unchanged.