FitCity CrossFit – CrossFit

1/2 Run Club Session 1 Begins TODAY! Talk to your coach to sign up now!
1/12 Nutrition Challenge Mtg 7pm
1/12 Mobile Body Composition Testing 3:30-7:30pm
1/13 Annual Fight Gone Bad Event 9am
1/20 Muscle up/Pull Up Clinic with Coach Katie Flach


Warm-up (No Measure)

200m Run

Line Drills plus Simon Says

Squat & Shoulder Prep


Metcon (No Measure)


Min 1- 10 Burpees

Min 2- 10 Box jumps with step down (24/20)

Min 3- 10/8 Cal air bike

Min 4- 10-30 Sec handstand hold or 2 around the worlds

Min 5- 10 Ballslams

Min 6- 45 Sec farmers carry (53/35) (70/53)

Extra Credit

Warm-up (No Measure)

Tabata Plank Holds
*Optional weighted for those with solid plank strength.


Warm-up (No Measure)

Strap Stretch

Cobra/Childs Pose

Split/Straddle Practice

Foam Roll as needed