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Lift: W1c4 Deadlift (+5-10#)
65/75/85% (+drop sets)
5—-5—-5+
Wod: Partner Wod 2rounds for reps
P1:
1000m ski erg
P2: 3r
5 DB power cleans 50/35
7 hspu
100’ D-ball carry (Ω rack carry dumbells)
Every 4 mins switch: if done before 4 min time cap, rest.
CrossFit is not for everyone, but fitness is. We offer a full range of classes in addition to CrossFit, including Yoga, Indoor Cycling, Olympic Lifting, Rowing, Kettlebell and more. Regardless of your fitness goals, we have a program for you.
We offer a number of different youth programs that will put your child on the path towards health and fitness. Coached by certified, high-energy coaches, our youth programs are designed to teach your child about the importance of fitness in a fun and safe setting! All of our youth programs welcome any level of current fitness, and kids can be bussed directly from school in the Canandaigua School District (when available)!
We offer two youth programs to get your kids moving and put them on a path for a healthy lifestyle!
Youth Program (grades 2-6):
Mondays & Wednesdays 3:45 – 4:30
Teen Program (grades 6-12):
Mondays & Wednesdays 3:00 – 4:00
