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4 rounds:
500M Row
1 rd: 10 SAS 50/35
10 box jumps
5 HSPU (G: Deficit)
*if one partner is done before the other… congrats you get more rest*
⁃ 1 min transition
4 rounds:
P1: Back squat hold
P2: 15 air squats
10 DB push press 50/35
4 rounds:
P1: OH Hold plate 45/25 ?
P2: 10 Cal row
50 double unders
Buy out:
100 cal assault bike you go I go split evenly
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
