Try a FREE BEGINNERS’ CLASS: Wednesdays @ 9am, Saturdays & Sundays @ 10am. Click here for the schedule.
UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#20 Mon/Wed @ 8pm, starts March 1
#21 Mon/Wed @ 8pm, starts March 22
In Manhattan (Upon completion, includes 2 free weeks of classes.)
#105 starts February 23 SOLD OUT!
#106 Tue/Thur @ 8pm, starts March 2 (just 2 slots left)
#107 Mon/Fri @ 6am, starts March 8 (5 slots left)
#108 Mon/Wed @ 8pm, starts March 8 (4 slots left)
#109 Tue/Thur @ 9pm, starts March 16 (5 slots left)
#110 Tue/Thur @ 8pm, starts March 23
BLACK BOX WOD:
(From the Mid West Sectionals)
WOD 1: “THE AIR FORCE WOD”
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats
Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap.
The athlete is allowed to rest the entire minute once he/she has completed his/her burpees. If an athlete decides to scale down his/her WOD or does not finish in the allowed time the athlete will be given a DNF. Judges are looking for full range of motion (ROM) on all skills, which will be explained at the event.
7, 8am; 12:30pm: Instructor’s choice
6:00 – 6:40pm: Saturday’s Max Snatch WOD
6:40 – 7:20pm: Sunday’s 8-Minute AMRAP: HSPU’s, KB Swings, GHD Situps
7:20 – 8:00pm: Monday’s 2209 CF Games Chipper WOD
5:30pm: No WOD Class (Rest Day)
6:30pm: Black Box WOD and Skill: Handstand Push-ups
7:30pm: Black Box WOD and Skill: Handstand Push-ups
8:30pm: Black Box WOD and Skill: Handstand Push-ups
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