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CrossFit Utica

Character. Commitment. Community.

Workout of the Day

CrossFit Utica's Workout of the Day. We follow the simple template of Constantly Varied, Functional Movements, Performed At High Intensity.  Check out today's WOD!

CrossFit Utica
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December 21, 2016

Thursday, 161222

December 21, 2016/ Anthony Mucurio

Conditioning
3 Rounds:
27 Calorie Row
21 Bench Press (115/80)
15 Weighted MB Situps (20/14)
9 Strict Ring Dips

December 21, 2016/ Anthony Mucurio/ Comment
WOD
Row, Rowing, Bench Press, Sit-Ups, Ring Dip

Anthony Mucurio

  • Friday, 161223
  • Wednesday, 161221
 

CrossFit Utica
1024 Champlin Ave.
Utica, NY 13502
315-765-6351
⚠️CHANGE IT UP!⚠️ — 🤼‍♂️ Get your body moving and grooving with our new MOVE class. — 🤔 What is it? A high energy 30-minute class where you will sweat it out on the Rower, Assault Bike, and Air Runner (like a treadmill but BETTER). — 🤸🏼‍♂️In addition to cardio you will also participate in body weight and traditional strength training movements with kettlebells, dumbbells, sandbags and medicine balls. — 🎡The workout changes daily so it is never boring, a little sweaty and ALWAYS FUN! — 🗓Come try your first class FREE! M-W-F | 6:00am - 6:30am T-Th | 5:00pm - 5:30pm — 📱Click link in bio to register! Did we mention it’s FREE!?
Time to gather some data. Today we have the benchmark Helen. Last time we performed this workout was in August. — We repeat benchmark workouts 2-3 times per year to gauge progress. If you aren’t assessing you’re guessing.
💥 TRAIN WITH PURPOSE 💥 ▪️ 🗓We are only a few short weeks away from the start of our Prims Sports Performance Program. ▪️ 🥇If you want to get better, there is nothing more important than training in the off-season. Win your offseason and get your summer strength and conditioning schedule locked in by registering today!🏋🏽 ▪️ 📈If you are aspiring to play at the next level, you must start behaving like athletes at the next level. ▪️ 🏈Do what the pros do. Find a strength coach and get to work! ▪️ 📝Sign up for our Prime Sports Performance program before TOMORROW, 5/18 and receive 10% off. Get 💪🏼 | Get 🏃‍♀️💨 | Save 💵 | Seems like a no brainer. ▪️ 🎟 Don’t let this offer pass you by. Email us today at info@crossfitutica.com or visit www.crossfitutica.com/psp to get started!
Lisa. Athlete of the Month.
Sue. Crushing her squats as usual.
❤️ We have a lot of strong mommas at CFU and we want to wish you ALL a very happy Mother’s Day! ❤️ — You are all awesome and we love you!
Congratulations to our incredible athletes who competed yesterday at the Throwdown. (The Squatting Dead, Peanut Butter and Jelly Legs and Lats, Traps and Fats)! — Coach Julie said it best so no need to restate the awesome time you all had. — “The camaraderie you exhibited was incredible to witness and be a part of. I could not have been more proud to take the floor with all of you. We had a few PRs, a 3rd place placement and a ton of crazy cheering and laughing. I've been a part of a lot of competitions, both individual and team. But this one was by far the most special to me. You should all be proud - and always remember that THIS is how it's supposed to be. And that THIS is what it's about.” — You also inspired others to take the leap onto the competitive floor, as well as showing that you can just have fun at a competition as well as crush it!
Saturdays are for barbells and partners. Grab a partner and a barbell and make something happen. — Try this one out, 3 Rounds: 200 Double Unders 50 Snatches 50 Toes to Bar
⚠️2 WEEKS FREE!⚠️ — 📆 Starting Monday, May 14th we will be offering a NEW fitness class for two weeks for FREE! 💸 — ❓What is it? A high energy 30-minute class that incorporates functional body weight movements and light to moderate loads to offer you a great workout. Best part? There are no difficult movements to learn!👍🏼 — 🤼‍♂️Each class is led by a certified fitness professional who will lead you through a general warm-up, skill review and finally a fast-paced workout. — 🚴🏽‍♀️The workouts will improve your conditioning regardless of skill level and serve as a PERFECT option for athletes who are limited on time or just beginning their fitness journey. No Experience Required! — 🗓Come experience it for yourself! M-W-F | 6:00am - 6:30am T-Th | 5:00pm - 5:30pm — 📱Click link in bio to register! Did we mention it’s FREE!?
Today’s workout features the @assaultairbike #airrunner. New equipment. New stimulus. Constantly varied. Always improving.
Sometimes the simplest things are also the most difficult.
 
 

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