FitCity CrossFit – CrossFit

*See you at 10am today!! All other classes cancelled due to the holiday.
*FitCity Mountain Bike Ride tomorrow at 11am after regularly scheduled 9am class. Text Coach Sarah for details or look on Facebook event!


Warm-up (No Measure)

400m Team Run

Coach Choice

Squat & Shoulder Prep


Black Friday (AMRAP – Reps)

2 min at each station, 20 sec transition.

Pull ups/Ring Rows

Front squat/Air Squats

HSPU/Push Ups

Overhead Reverse Lunges (45/25)

50m Row

Box Jumps (24/20)


Rest 2 minutes


*1 point for each completed rep. 1 point for each 50 meters completed at the moment time is called.


Warm-up (No Measure)

Strap Stretch

Partner Barbell Smash

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