FitCity CrossFit – CrossFit

*Fight Gone Bad tomorrow 9am! Plus Catered Fit will be sharing food samples at around 10:15am. If you are in the market for a food delivery service, this is the best one I have found so far! AND they will offer a discount to FitCity members!


Warm-up (No Measure)

400m Run or 500m Row

10 DB Thrusters

10 KB Swings (overhead)

10 Box Step Ups


Squat & Shoulder Prep

Fun Friday Challenge!

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
*For those who can not make it tomorrow, ONLY.