Monthly Archives: January 2012

Morning Post-Elements Schedule Change, Bras, and the Open!

Wednesday 120201 A few special announcements – please read all the way through. MORNING POST-ELEMENTS SCHEDULE: Effective immediately, the weekday morning Post-Elements classes will be offered at 6:30 AM and 7:30 AM only. There will be no Post-Elements classes at 6AM, 7AM, … Continue reading

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Each minute will be interesting

Tuesday 120131 A: Snatch balance – 65% x 3 x 5 B: In 10 minutes, complete as many rounds as possible of the following 5 Cleans @ 135#/95#, every minute on the minute As many reps as possible of ring … Continue reading

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Monday jerks & squats

Monday 120130 Jerk – 73% x 3 x 4 Back squat – 70% x 3 x 2, 75% x 2 x 3 NOTE: Tonight’s NYC Endurance running class meets at 6:30pm at our 25 W. 26th St. location. What’s better … Continue reading

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Beware the bear crawl

Sunday 120129 A: Snatch – 1 @ 80%, 1 @ 83%, 1 @ 85%, 1 @ 87%, 1 @ 85%, 1 @ 82% B: 50-40-30-20-10 reps of Wallball (20#/14#) alternating with one 50’ Bear Crawl We had a great turnout … Continue reading

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Take your pick

Saturday 120128 Seven rounds for time of: 205#/135# Clean, 3 reps 4 Ring handstand push-ups NOTE: This morning’s NYC Endurance running class will meet at Engineers Gate 90th St./5th Ave. in Central Park at 9:00am. * * * * * … Continue reading

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Be glad it’s just one round

Friday 120127 A: Deadlift: 5 @ 70%, 5 @ 75%, 5 @ 80%, 5 @ 85%, 5 @ 80% B: For time: Run 800 meters 100 Push-ups 135#/95# Snatch, 10 reps 30-day PALEO CHALLENGE — Day 21 Easy recipe: Raw … Continue reading

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The long-awaited return of “Chelsea”

Thursday 120126 “Chelsea” (compare to 080122) 5 Pull-ups 10 Push-ups 15 Squats Each minute on the minute for 30 minutes. NOTE: Tonight’s NYC Endurance running class meets at 6:30pm at 25 W. 26th St. Here’s How To Scale “Chelsea” — … Continue reading

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Back on the GHD

Wednesday 120125 A: Push press 5 x 4 @ 82% B: 21-15-9 reps for time of: 135#/95# Clean GHD sit-ups NOTE: This morning’s NYC Endurance running class is at 6:30am at 25 W. 26th St. Handstand practice is fun on … Continue reading

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Morning Post-Elements classes are coming!

Effective Monday, January 30, we will be adding 6:00 AM, 7:00 AM, and 8:00 AM Post-Elements classes Monday through Friday. These classes will be held at the The Black Box, 25 West 26th Street, Third Floor, and you will need … Continue reading

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Run & lift Monday

This is the last week to submit recipes for the first-ever CFNYC Members’ Favorites Paleo Cookbook! Please send your recipe(s) to Kelly AT crossfitnyc DOT com! Thanks! Monday 120123 A: Plank holds B: Complete as many rounds as you can … Continue reading

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