With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

With eleven competitors we raised over $5000 for Fight Gone Bad 5!

So for all the buzz lately about the new gym the site has been pretty bare and I apologise for that.  No photos, short posts, late posts, etc..  Things have been really crazy and I can't put into words how much I appreciate all the help people have given to help to get things together.  This Friday October 1 will be the official opening day of Crossfit Buffalo.  We have been holding off on posting photos so that we can wait to post side by side some of the before and after pictures.  I really cannot believe the transformation that has happened so far and things are not even fully completed.  We came to Proformance exactly two years ago this October and I can't thank John enough for the opportunity he gave us to grow.  Tonight will be the last WOD at the Pepsi Center.  Tomorrow and Thurdsay all classes will be canceled to finish our cleanup at the old and set up at the new.  Wednesday we will be finishing up painting an laying mats and Thursday will be moving day.  If anyone wants to lend a hand please contact me and I will let you know what needs be done and when.  From the bottom of my heart thankyou to everyone who has helped make this happen.  I still am having trougble wrapping my mind around it all.  For those who have started with us here at the center I can't wait for you to see your new home.  For those of you who remember the "dumpster days"  I am even more excited.

The new address is:

3820 Union Rd

Cheektowaga, NY 14225

We are behind Caruba Colission which is behind Tim Hortons at the end of George Urban Blvd.  Yes we have a Tims in front of our gym.  Standards bro.

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

Painting party today!

After around 11:00 today anyone who wants to stop down to help with painting the new gym is more than welcome too.  The new address is:

3820 Union Rd.

Cheektowaga, NY 14225

Classes Monday through Thursday will be held at the pepsi center still.  As long as everything goes as planned Thursday will be equipment moving day and Friday we should be open!!!

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Just a reminder that we will still be at the Pepsi Center today.  FGB at 1:00 PM.  Athletes should get there by noon.

Rest Day

Hey everyone.  I think I got a chance to tell just about everyone in the gym that all classes will be canceled today and Friday.  We are using this time to try to get the new gym together for the opening and with Fight Gone Bad 5 on Saturday most people wanted to rest up anyway.  FGB will begin at 1:00 PM but all competitors should come in around noon to warm up and get heat assignments.  Spectators are welcome and encouraged to come.  We have raised over $4000 in four weeks and here is still time to get in donations. I am so impressed with everyones efforts.  Thank you in advance to everyone who is competing and who donated so far.  If anyone would like to volunteer to help with score keeping it would be appreciated.  Everyone is invited to join us afterwords at the BuffaloTap Room for food and drinks.

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball

Three rounds for time of:
Run 800 meters
30 Good Mornings, 45/35
30 knees to elbows