FitCity CrossFit – CrossFit

Super Hero vs Villain Costume wod party tonight, 6:30pm at the gym! Bring a paleo dish to share and adults come have some fun!


(No Measure)

400m Indian Run

Heroes vs villains wod party

Heroes vs villains wod party was a blast!!

Four Corners

Squat & Shoulder Prep


Metcon (AMRAP – Reps)


Partner 1

400m Row

Partner 2


KB/DB Snatch (each side)

Double Unders

Sit Ups/Vups

Mountain Climbers

KB/DB Swings

*Partner 1 & 2 will determine which number of reps will go with which movements. While partner 1 is rowing, partner 2 is working on the AMRAP. Then switch when each person completes the row.


(No Measure)

Strap Stretch

Partner Barbell Smash

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