Thursday 180322

Oly:

Snatch Balance

8 x 2

- across @ 70% 1RM Snatch

Met Con:

For time-

10 - 1

Hang cleans, 105/75 lbs.

Ab Mat Sit Ups

Burpees

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WODs

 
  • Saturday 180623

    Saturday 180623

    Met Con: Teams of 4, for time- 40 Clusters, 135/95 lbs. 20 Synchro. Burpees 60 kcal Assault Bike 30 Clusters, 165/115 lbs. 20 Synchro. Burpees 60 kcal Assault Bike 20 Clusters, 185/135 lbs. 20 Synchro. Burpees 60 kcal Assault Bike 10 Clusters, 205/155 lbs. 20 Synchro. Burpees 60 kcal Assault Bike * clusters & bike:Read More »
  • Friday 180622

    Friday 180622

    Strength: Deadlift 3 x 10 -across @ 70% 1RM Met Con: For time- 150 ft. Sled Push 4 Rounds- 5 Bar MUs 15 HSPUs 150 ft. Sled PushRead More »
  • Thursday 180621

    Thursday 180621

    Strength: Back Squat 1 x 5 @ 60% 1 x 5 @ 70% 2 x 5 @ 75% Front Squat 1 x 5 @ 60% 1 x 5 @ 70% 1 x 5 @ 75% Met Con: EMOM x 10 10 Box Jump Overs, 24/20" Max Rep OH Squats, 135/95 lbs. *score it total OHRead More »
  • Wednesday 180620

    Wednesday 180620

    Strength: Clean 1 x 2 @ 80% 1 x 2 @ 85% 1 x 1 @ 90% 3 x 1, climbing Met Con: "Helen" 3 RFT- 400m Run 21 KB Swings, 53/35 lbs. 12 Pull UpsRead More »
  • Tuesday 180619

    Tuesday 180619

    Oly Tech: 8 Rounds- 2 High Hang Squat Snatches -start at 55% and work up to 70% Met Con: For time- 10-8-6-4-2 Front Squats, 185/135 lbs. After each round, 12 GHD Sit Ups 35 DUsRead More »

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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.

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