4 October 2016

4 October 2016

Workout of the Day

Here's a throwback to our in house Muscle Up Clinic where coaches Ben and Dana run athletes through an assisted muscle up drill to feel the flow and transition.

Workout of the Day
3 Rounds for time
800 M. Run
20 Push Ups
10 Weighted Strict Pull Ups (20/10)
You can use a medicine ball between your feet or wear a vest if you have one.


We're so excited to bring Subject Matter Expert (SME) Keith Wittenstein to our facility on October 22nd for a KettleBell Clinic. He's going to take us beyond the American Swing into other KB movements with new and creative drills and exercises. This is going to UP your KB game, big time. 


When: Saturday Oct. 22 @ 1:00pm-4:00pm
Who: Keith is a CrossFit Level 4 Trainer and on the Level 1 and 2 Seminar Staff and also a head coach of the CrossFit Kettlebells course!
Where: 50 Main St. Cortland, NY 13045
Why: To be better at what we do, of course! And you'll get fitter because of it.

Cost: $50/person for the full 3 hours of instruction and practice


Signup via his website link below. Spaces are limited to 15, so try not to wait until the last minute!


4 comments (Add your own)

1. Amy wrote:
Yay I'll get to try out my new marathon sneakers!!!! 🏃🏼‍♀️

Mon, October 3, 2016 @ 8:04 PM

2. Steph O. wrote:
You're gonna looooove it Aim!! And hey that's Rudy!

Mon, October 3, 2016 @ 8:30 PM

3. Sabrina wrote:
Rudy! Aw I wonder how he's doing?

Tue, October 4, 2016 @ 7:55 AM

4. Mark wrote:
Treadmill 1/2 miles with 2% incline at 6.5 to 7.0 speed
20 pound vest on pull ups

Nice WOD!!!!

Tue, October 4, 2016 @ 6:23 PM

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