Sorry for short notice guys but for anyone who has not looked outside yet drive safe!

Registration is now open for the Hammerhead Fitness Winter Series at Crossfit Buffalo.  Click here for details.

Check out Hammerheads Facebook for announcements.

As of right now we are capping Division I Men and Women’s at 24 competitors. Six Teams and 20 for Division II. Register ASAP!

We are also going to do a Nutrition seminar tomorrow morning at nine for some of the morning people and this Saturday at noon after class. It will be more of a think tank than a seminar. We will go over basics for anyone who needs it but would like it to focus mainly on behavioral changes and how to best stay on track.

Three rounds for time of:
Row 20 calories
5 Rope climbs
30 box Jumps, 24 inch box

Carry a 45 pound plate to and from ropes.

For time: 21-15-9 rep sets of
95 pound Sumo deadlift high pull
Bar facing burpees
95 pound Thruster

Six rounds for time of:
155 pound overhead squat, 5 reps
3 Bar Muscle-ups

Just a reminder there are no classes today but there will be open gym tomorrow from 10:00 till noon. Wish all the competitors luck who will be at the Rochester games today!

Hey everyone.  We are not canceling classes today but did not want to show up for the 2:00 PM if no one was going to be there (The morning classes were very light with the weather) So if you were planning on coming to the 2:00 please text my phone or post it here or on facebook by 1:15 please.