Monthly Archives: July 2011

Hot running, cool lifting

Tuesday, July 12: A: Handstand Practice B: WOD (Compare to 030730) Complete three rounds for time: Run 800 meters (Black Box to Broadway to 24th Street to Sixth Ave to 26 Street to Black Box) 20 “Toes-to-bars” (Post Elements = … Continue reading


Here we go!

TWO ANNOUNCEMENTS: Effective immediately, all our members (including Elements students) should be able to sign in at the Front Desk and are required to do so. If you do not have a swipe card, we’ll get you one over the … Continue reading


The Sunday Sayonara

Sunday 110710 Five rounds for time of: Run 400 meters 145 pound Deadlift, 20 reps 20 Push-ups 145 pound Deadlift, 10 reps 10 Push-ups Post time to comments. Agron goes heavy and makes it look easy:


Back it up

Saturday 110709 BLACK BOX WOD (current skill: back squat): back squat 1-1-1-1-1-1-1 Post loads to comments. Congratulations to Ronica Jeffrey for getting featured in the CrossFit Journal! For those of you who don’t already know, Ronica is a pro fighter … Continue reading


Weigh to go

Friday 110708 Weighted pull-ups 1-1-1-1-1-1-1 reps Post loads and body weight to comments. Compare to 110109. The princess and the stud 3 tips for better meals Are back squats really necessary? Noise-canceling devices for a good night’s sleep Death in … Continue reading


Grip death imminent…

Thursday 110707 “DT” Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps Post time to comments. Compare to 101224. * * * * * Level 2 … Continue reading


Let the scaling begin!

Wednesday 110706 Five rounds for time of: 15 foot L-rope climb, 1 ascent 5 Parallette handstand push-ups 45 pound barbell One-legged overhead squat, 10 reps For the rope climb, begin seated on the ground. For the handstand push-ups, the ears … Continue reading


Programming Changes, Effective Monday, July 11

From the ownership of CFNYC: For the past five years CFNYC has followed‘s Main Site WODs. We estimate that we have run more people through Main Site WODs than any affiliate in the world. (We were the sixteenth affiliate; … Continue reading



Today the gym will be open for WOD classes at 10am, 11am, noon, and 1pm only. Other regularly scheduled classes are canceled. Happy 4th of July! Monday 110704 “Morrison” 50-40-30-20 and 10 rep rounds of: Wall ball shots, 20 pound … Continue reading


Freedom of the press

Today’s classes and tomorrow, Monday, July 4th’s classes meet at the following times only: 10am, 11am, noon, 1pm. Sunday 110703 Shoulder Press 5-5-5-5-5 reps Post loads to comments. Compare to 100601. HAPPY BIRTHDAY TO COACH JACINTO!

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