Monthly Archives: October 2011

Iron Cross Saturday

Saturday 111022 A. Iron Cross progressions B. WOD: As many rounds as possible in ten minutes of: 10 Burpees 10 Ring Dips 10 Pull-Ups Mike D. has embraced his inner Grace. Have you?

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Strong is Happy!

Coach Kev P. knows where it’s at: Friday 111021 A: Overhead Squat 3-3-3 B: Five rounds for time of: 15 Hang Squat Cleans 135/95 (Post Elements 96/65) 30 Push-ups Post time to comments. Great video primer on understanding the various … Continue reading

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Fran grabbed a jump rope

Thursday 111020 A: Snatch 2-2-2-2 B: Three rounds for time of: 35 Double-unders 25 Thrusters 95/65 lbs (Post Elements: 75/53 lbs) 15 Pull-ups Why gamers make a great fit at the gym Is there any such thing as a ‘safe … Continue reading

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Too big to fail

Thanks to member Paul and former member Emily (who is visiting us briefly!) for modeling our newest shirts, available in person only at CFNYC for just $20 (cash, check or charge). We have men’s t-shirts (pictured), women’s t-shirts (not pictured), … Continue reading

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The share-a-wallball plan

Tuesday 111018 A: Press 9-7-5 B: “Grab My Ball” Teams of two, five rounds of two minutes on, two minutes rest. Max reps wallball/burpees. Two people on a team. First person throws the ball, drops to do a burpee; second … Continue reading

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Monday’s hero

Monday 111017 A: Deadlift 15-12-9 B: “Nate“ Complete as many rounds in 20 minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings (women: 24kg) Post number of rounds to comments. Compare to 110621. Dietary supplements … Continue reading

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Barbell complex

A: Walk Outs B: Five Rounds For Time (135/95 lbs): 15 Deadlifts 12 Hang Power Cleans 9 Front Squats 6 Push Jerks Post time to comments. Bob Harper of “Biggest Loser” fame with the weekend crew a few weeks ago:

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Angie, oh, Angie

Saturday 111015 A: Back Squat 3-2-1 B: “Angie” 100 Pull-Ups 100 Pushups 100 Situps 100 Squats Post time to comments. Compare to 100725.

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Introducing…The Litvinov

Friday 111014 A: Floor Press 5-5-5 B: “The Litvinov“ Three Rounds For Time 8 Front Squats (85% to 90% of 3RM) 400 Meter Run “Named after Sergey Litvinov, a 196-lb Olympic thrower who did this workout with 405 lbs and … Continue reading

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All kinds of med ball action

A: Med Ball Cleans B: Seven Rounds For Time: 10 Wall Ball Shots 20/14 lbs (Post Elements: 14/10 lbs) 10 Pull-Ups Positive thinking, and other crap like that How change is going to come in the food system (Michael Pollan) … Continue reading

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