FitCity CrossFit – CrossFit

*NO YOGA this weekend!!! Good luck to Jenny and her family during this exciting milestone weekend!
*Advanced Saturday session 10:15am! See your coach for more info if you are interested.


(No Measure)

200m Run

5 mins of the following:

10 Primal Pass Throughs

2 Push Up Complex

10 Up/Down Planks

10 Lunges

Squat & Shoulder Prep


Bench Press (3@70%, 3@80%, 3+@90%)


You may break up the reps in whatever order you would like. Complete in fewest number of sets possible. You will record your number of sets for push ups and pull ups.

Metcon (2 Rounds for reps)

75 Ring Push Ups

50/40 Strict Pull Ups


(No Measure)

Strap Stretch

Overhead Shoulder Distractions

LAX Pecs and Lats

Cobra/Child’s Pose