Wednesday 170412

Strength:

Barbell Bent Over Rows

3 x 7-10, across

Core:

20-15-10-5

Med Ball GHD Sit Ups

Good Mornings (empty bar)

Met Con:

For time-

6-9-12

Ring MUs

Deficit HSPUs, 7/4"

       

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WODs

 
  • Sunday 170715

    Sunday 170715

    Rest Day- Yoga @ 10 a.m.Read More »
  • Saturday 170714

    Saturday 170714

    Met Con: 8 minutes to establish 4 rep Max Thruster - bar must come from the floor Then Teams of 2 AMRAP 18 60 Snatches 95/65 lbs 60 Burpees 60 Wall Balls 60 Pull-ups 400m Partner Run - partition reps between partners as neededRead More »
  • Friday 180713

    Friday 180713

    Skill: EMOM x 10 Odd: 5 Bent Over Rows Even: 2 Wall Walks Met Con: For time- 21-15-9 Deadlifts, 225/155 lbs. T2B HSPUsRead More »
  • Thursday 180712

    Thursday 180712

    Oly Tech: Snatch Balance 10 x 2 -across @ 70% 1RM Snatch Met Con: 5 RFT- 200m Run 8 Single-Arm DB OH Squats (right), 50/35 lbs. 8 Single-Arm DB OH Squats (left), 50/35 lbs.Read More »
  • Wednesday 180711

    Wednesday 180711

    Strength: Back Squat 7 x 3 -across @ 85% 1RM Met Con: 2 RFT- 10 Burpee Box Jump Overs, 24/20" 10 Ring MUs (scale: Ring Dips) 10 Burpee Box Jump Overs, 24/20" 10 Bar MUs (scale: C2B Pull Ups)Read More »

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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.

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