FitCity CrossFit – CrossFit

*Beginning this week…YOGA-BILITY!! This 15-20 minute stretch session will be a merge of mobility with yoga stretches. It will follow directly after the last class at 7:30pm. You may come ten minutes early to run or jump on the rower to warm up. Jenny will not be doing a warm up for Yogability. Yoga-bility is being designed just for YOU!


(No Measure)

200m Run


10 Squats

10 PVC Press

4 PVC Shoot Throughs

10 Jumping Jacks

Squat & Shoulder Prep


Back Squat (4×8)

*Complete a set of 8 heavy squats every 3 minutes. You can either work up to a maximal set of 8 OR you can find a heavy set of 8 and stay with that weight. Whatever you chose, challenge yourself! if you did the sets of 10 last week, go up in weight.


CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#


(No Measure)

Strap Stretches

Foam Roll Legs

LAX Traps & Lats