FitCity CrossFit – CrossFit

*Parent’s Night Out event this Saturday! Spots are limited so sign your child up today for this super fun event and give yourself the “night off”!


Warm-up (No Measure)

2 min Air Bike or Row


8 Pass Throughs/Round Ups

8 PVC/BB Clean & Jerk

8 Front Squats

8 Scap Pull Ups

Squat & Shoulder Prep


Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets

Extra Credit

Warm-up (No Measure)

a)Strict Pull ups x 5-10

b) Lsit hold- accumulate 45-60 seconds


Rx+ Chest to bar/Strict Ring Muscle Ups


Warm-up (No Measure)

Strap Stretch

Bridges x3

Toes Touches

LAX Shoulders, Lats & Glutes

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.