Lift: 3emom x 5s (15min)
Hang snatch + snatch + OHS (2+1+1)
3 BJ 30/24 minimum
Into HS snatch
Wod: 4 rft (135/95-95/65 G*155/105)
Wall ball x 15
Hang Power clean x 10
Ring Muscle ups x 5 c2b x 7
Core buy out:
Good mornings 3sx10r
CrossFit is not for everyone, but fitness is. We offer a full range of classes in addition to CrossFit, including Yoga, Indoor Cycling, Strongman 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 bussing is available in the Canandaigua School District!
We offer two youth programs to get your kids moving and put them on a path for a healthy lifestyle!
Kids CrossFit (grades 2-6):
Tuesdays & Thursdays 3:30 – 4:15
TeenFit (grades 6-12):
Mondays & Wednesdays 3:00 – 4:00pm.