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?


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


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


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


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


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


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:


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.


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


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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