Nickel City Athletics

One of the first movements we ensure every member can do is squat for their specific body type. Not everyone’s squat is the same for a variety of reasons. Work with one of our great coaches and find out the finer points of squatting.... Take control of your fitness and movement.

Join us every Saturday at 9:00am in the park! Bring a friend, bring a weight, and bring some effort. : @stefanludwigphotography

I mean, come on! We’re looking forward to getting more people in the gym this week! Get ready for some fun workouts. #nickelcityathletics #fitnessdog #wagsandweights #bringbackgymdogtuesday #crossfit #speedexercise #speedfitness #buffalony #buffalove

The following protocol will be followed while in the gym: - Stand on a X within the front of the gym and get your temperature taken, answer screening questions, and get some hand sanitizer. - The coach will designate you to a lane, which will be numbered starting from the back of the gym.... - Leave personal items (gym bag, etc) in the locker room, or specifically ONLY bring what you ABSOLUTELY need into the gym. - Equipment will be laid out in each lane/station. If you need to swap equipment, then a coach will tell you when to do so. - The water fountain is only for filling water bottles, not for personal use. - Members must spray down ALL equipment and space when finished with a workout. - A mask must be worn at all times.

A: 4 sets x 5:00 Minute x 30s AMRAP/30s off Set 1: Hang DB/KB Clean and Jerk Set 2: Wide Stance DB/KB Squats... Set 3: Hand Release Push-ups Set 4: KB/DB Swing B: 4 x Work/Rest 2:00 Minutes 200m Run @ Max Effort

Warm-up: Ankle Stretch: 2 x 20-30s Bent Knee Ankle Stretch: 2 x 20-30s Side Plank w/ Calm: 2 x 10/s Tempo Air Squat x 10... A: 4 Sets: Wide Stance Squats x 10-15 r SL Crossbody RDL x 8-10/s r B: 5 Rounds for Time: 30 Double Unders 15 DB/KB Walking Lunges 20 Double Unders 15 DB/KB Walking Lunges 10 Double Unders Subs for double unders: 45/30/15 Single Unders 8/6/4 Burpees 21/15/9 Mountian Climbers

No Gym? No Problem! Not sure how to work on your fitness during quarantine? Let us help you!... How: Come to Columbus Park (corner of Niagara and Porter) for a free Intro class to learn some movement basics and get in a workout. When: August 1st at 10:00am Because we care about your safety as much as your fitness we are limiting the class to the first 5 people to insure proper distancing and safety protocols. Click on the link to reserve your spot bit.ly/2QXA5ZR

Warm-up: Scap Push-up x 10 Knee Elevated Bird Dog x 10/s Hinged Y’s and T’s x 15 per Bootstraps x 10... A: 4 Sets: Half Kneel SA Strict Press x 8-12/s r Bent Over DB/KB Row x 12-16/s r B: 3 Rounds for Time: 24 Weighted Sit-ups 24 Pistol Squats 1 Round of DB/KB DT per side "DT" 12 Suitcase Deadlifts 9 Hang Power Cleans 6 Shoulder-to-Overheads

A: EMOM x 15 Min 1: Front Plank x 30-40s Min 2: Arch Hollow Rolls x 30-40s Min 3: Alternating V-ups x 30-40s... B: 15 Minute AMRAP: 400m Run 15 OHS Every 50m = 1 rep OHS can be any variation, aka if you have a barbell use it! If you only have a KB/DB, then use that! (Definitely more difficult doing single arm.) If no OHS, then front rack the dB/kb x 12 per side.

Coach Steve here to remind you to head down to the park at 9:00am tomorrow morning for some fitness with friends! There’s a chance for rain but it hasn’t stopped us before. #norainnogain #gonnaraingettinggains #gainraingain #nickelcityathletics #training #parkfitness #outdoorfitness #takingthegymtothepark #parkmonster #fitforlife #speedexercise #speedfitness #crossfit #buffalony #buffalove

A: 3 Sets: Bird Dog x 10-15s/s SL Glute Bridge x 10/s r... B: 3 Sets: Shoulder Elevated Hip Thrust x 20-30 r Toes Elevated RDL x 10-15 r C: 6 Rounds for Time: 10 Floor Press (Right) 10 Renegade Rows 10 Floor Press (Left) 50ft. Partial Squat Walk (25ft. forward/25ft. backward)

Caption this! Also do you know which member this is? #nickelcityathletics #childgetups #betterthanakettlebell #outside #trainingforlife #buffalove

Working out alone is more mentally challenging than physically. If you’ve been missing that push that working out with friends gives you, then come to the park and start to find your love for fitness again. @karen.makar @db716... #nickelcityathletics #fitnessinthepark #parkworkout #speedexercise #speedfitness #crossfit #crossfitgirls #training #outofthegym #sunshineandshoulder #peekthosemuscles #buffalony #buffalove @ Nickel City Athletics