Just 10 days to go
Until CFNYC hosts Fight Gone Bad IV at the Black Box. If you haven’t already signed up to participate, please click here to sign up now. Whether you’re a firebreather, a newbie, or somewhere in between, we could use your help. Actually, the Wounded Warrior Project and Athletes for a Cure are those who could use your help and it’s who the CrossFit community has set out to help with FGB4. So please sign up now and mark your calendar for Saturday, September 26th. One Day. One Brutal Workout. One Purpose.
P.S.: If you’ll be unable to participate, you can always support a CFNYC athlete (team name is “CrossFit NYC”) who is participating by donating here. Thanks!
UPCOMING ELEMENTS WORKSHOPS:
#13 Mon/Wed @ 8pm, starts September 23
#14 Mon/Wed @ 8pm, starts October 19
#79 Mon/Wed @ 9pm, starts September 21 (3 slots left)
#80 Tue/Thur @ 9pm, starts September 29 (4 slots left)
#81 Mon/Wed @ 8:30pm, starts October 5
Black Box Rest Day WOD:
“Tabata Fight Gone Bad!“
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:
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)
There is no additional rest between exercises.
Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.
Post score to comments.
7, 8am; 12:30pm: Instructor’s Choice
5:30pm: no class (rest day)
6:30pm: 5 x 3 Front Squats
7pm: Tabata Fight Gone Bad
8pm: “Diane” plus SKILLWORK: Press, Push Press, Push Jerk (skillwork is geared towards newbies but all are welcome)
HAPPY BIRTHDAYS to 3 members all born today: Gennady, Edward, and the one and only Johnny Rodz!
Hari’s Rest Day Link:
Three times is slavery and treason
More about the Wounded Warrior Project, 1 of the 2 great causes we’ll be fighting for on September 26th when we host FGB4 at the Black Box!