247 Virginia St 14201 |Call:716.392.8818 |
June 13, 2018


Tickets are on sale for the Barbell Club Fundraiser! Sat, June 30th..7-11pm only $25 @ Adolf’s 1st ward Tavern.

CrossFit Nickel City – WOD

A: Back Squat (4 x 6)

Use 80-83% of your 1RM for each set.

B: Metcon (3 Rounds for reps)

3 Rounds:

30s Max Elevated Front Foot KB Lunge

Rest 30s

30s Max Elevated Front Foot KB Lunge

Rest 30s

30s Max Push-ups

Rest 30s

30s Max KB Swings

Rest 30s
Intent: Strength metcon. Your glutes are going to be sore! Use a deficit of 45 plate for the men, 35 plate for the women, really focus on that front leg during the lunges.

One time through all the movements is one round.

Fitness: 20kg/12kg

Rx: 24kg/16kg


  • December 15, 2018

    CrossFit Nickel City - WOD

    A: Bench Press (5 x 3)

    Build to a heavy 3.

    A2: Metcon (AMRAP - Reps)

    Strict Pull-ups x AMRAP
    Superset A1 and A2.

    B: CrossFit Games Open 13.3 (AMRAP - Rounds and Reps)

    12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-ups

Leave a reply

Your email address will not be published. Required fields are marked *