FitCity CrossFit – CrossFit

*Did you buy your Fuel For Fire yet? Pre/Post workout snack we have available for you at the gym! Ask your coach how you can get your hands on these tasty pouches!


Warm-up (No Measure)

200m Run

Line Drills

Resistance Sprints x6

Squat & Shoulder Prep


800m Run (Time)

Max Effort 800m Run

*Rest as needed between sets. Minimum rest 2 minutes, maximum rest 5 minutes. Try to maintain time within 5-7 seconds of your fastest time of the day.

Extra Credit

Warm-up (No Measure)

Vups x10

Bicycles x10

Candlesticks x10



Warm-up (No Measure)

Strap Stretch

Calf Stretch

LAX Hamstring Stretch on box

Couch Stretch

Foam Roll as needed

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.