Tuesday 180522
Strength: Back Squats 1 x 5 @ 65% 1RM 1 x 5 @ 70% 1RM 1 x 5 @ 75% 1RM 1 x 5 @ 80% 1RM Front Squats 1 x 5 @ 60% 1RM 3 x 5 @ 65% 1RM Met Con: For Time 9 Hang Cleans 95/65 lbs 30 DUs 15 Hang Cleans › Read more
Monday 180521
Oly: 7 Rounds 1 Hang Power Clean+ 1 Power Clean @60% 1RM Met Con: AMRAP 12 5 Pull-ups 10 Push-ups 15 BW Squats 200m Run › Read more
Sunday 180520
Rest Day. Yoga at 10 a.m.!! › Read more
Saturday 180519
Met Con: For time- 70 DUs 35 Thrusters, 135/95 lbs. 35 kcal Row 70 DUs 70 Wall Balls, 20/14 lbs. 70 Pull Ups 70 DUs 35 Power Cleans, 135/95 lbs. 35 GHD Sit Ups 70 DUs › Read more
Friday 180518
Skill: 4 Rounds Not For Time- 12 Weighted GHD Hip Extensions 20 sec. Ring L-Sit Hold Met Con: 2018 Regionals- Event 4 For time- 2 Rounds, 10 Snatches, 175/125 lbs. 12 Bar Facing Burpees 2 Rounds, 10 Snatches, 115/75 lbs. 12 Bar Facing Burpees › Read more
Thursday 180517
Strength: Back Squats 1 x 4 @ 70% 1 x 4 @ 75% 1 x 4 @ 80% 1 x 4 @ 85% Front Squats 1 x 5 @ 60% 1 x 5 @ 65% 1 x 5 @ 70% 1 x 5 @ 70% Met Con: AMRAP 10 60 BW Squats 12 Ring MUs › Read more
Wednesday 180516
Oly Tech: EMOM x 10 3-position Pause Snatch -across @ 65% 1RM Met Con: 3 RFT- 21 DB Deadlifts, 70/50 lbs. 21 T2B 21 HSPUs › Read more
Tuesday 180515
Oly: 7 Rounds- 1 Hang Squat Clean + 1 Front Squat + 1 Jerk -across @ 80-85% 1RM Met Con: For time- 18-15-12-9-6 kcal Assault Bike Cleans, 165/115 lbs. Box Jump Overs, 24/20" › Read more
Monday 180514
Strength: Back Squats 1 x 5 @ 70% 1 x 5 @ 80% 1 x 2 @ 85% 1 x 3 @ 90% 1 x 1 @ 100% Front Squats 1 x 5 @ 65% 1 x 4 @ 75% 1 x 4 @ 80% 1 x 4 @ 85% Met Con: For Time 800m › Read more
Sunday 180513
Rest Day Happy Mother's Day!!! › Read more

WODs

 
  • Tuesday 180522

    Tuesday 180522

    Strength: Back Squats 1 x 5 @ 65% 1RM 1 x 5 @ 70% 1RM 1 x 5 @ 75% 1RM 1 x 5 @ 80% 1RM Front Squats 1 x 5 @ 60% 1RM 3 x 5 @ 65% 1RM Met Con: For Time 9 Hang Cleans 95/65 lbs 30 DUs 15 Hang CleansRead More »
  • Monday 180521

    Monday 180521

    Oly: 7 Rounds 1 Hang Power Clean+ 1 Power Clean @60% 1RM Met Con: AMRAP 12 5 Pull-ups 10 Push-ups 15 BW Squats 200m RunRead More »
  • Sunday 180520

    Sunday 180520

    Rest Day. Yoga at 10 a.m.!!Read More »
  • Saturday 180519

    Saturday 180519

    Met Con: For time- 70 DUs 35 Thrusters, 135/95 lbs. 35 kcal Row 70 DUs 70 Wall Balls, 20/14 lbs. 70 Pull Ups 70 DUs 35 Power Cleans, 135/95 lbs. 35 GHD Sit Ups 70 DUsRead More »
  • Friday 180518

    Friday 180518

    Skill: 4 Rounds Not For Time- 12 Weighted GHD Hip Extensions 20 sec. Ring L-Sit Hold Met Con: 2018 Regionals- Event 4 For time- 2 Rounds, 10 Snatches, 175/125 lbs. 12 Bar Facing Burpees 2 Rounds, 10 Snatches, 115/75 lbs. 12 Bar Facing BurpeesRead More »

Contact Us

 
  • This field is for validation purposes and should be left unchanged.

Sign Up

 

News and More

 
Saturday, April 28th there will only be 9 and 10:30 am classes. NO NOON! There are 15 HSCF athletes competing in Strength Fights Cancer at CrossFit AP in the Eastern Hills Mall. After class at HSCF, head to AP to support your fellow exercisers!
A reminder that there is NO NOON CLASS  Saturday, March 3rd! There are only 9 and 10:30 a.m. classes. Afterwards, head to the Buffalo Bills fieldhouse to watch 8 of our athletes compete in the Liberty Games!!! Reminder: if you need to be judged for 18.2, please contact us to set up a time!
There is no 6 a.m. class on Tuesday 11/28 because no one reserved a spot. Remember that you have to reserve by 9 p.m. the night before for that class!
Saturday, November 11th, we will only have 10:30 class. There will be no limit on class size. Afterwards, stop by CrossFit Buffalo to support our athletes competing in the Movember Throwdown!
On Monday, September 4th, we will only have classes at 10 am and noon in observance of Labor Day.

CrossFit by Reebok

 
Reebok Crossfit Apparel

CrossFit Journal

 
CrossFit Journal: The Performance-Based Lifestyle Resource

Contact Us

 
  • This field is for validation purposes and should be left unchanged.