22 new WOD classes per week, starting today!
In addition, we will also have Post-Elements classes on Saturdays at 9:30 AM, 10:30 AM, 11:30 AM, 12:30 PM, beginning this coming Saturday, January 21st! These will also be held at our new space (44 W. 28th St., 2nd floor) and will also require pre-registration.
Starting this Saturday, there will be three time slots for the Hero WODs:
11:45 AM -12:30 PM
12:30 PM -1:15 PM
1:15 PM -2:00PM
Please note that there will be no regular 12:00 PM or 1:00 PM WOD classes but instead we’ll have these three Hero WOD classes (at 25 W. 26th St.) plus the new Post-Elements classes (at 44 W. 28th St., 2nd floor).
People can do the 12:30 Post Elements, one of the three Hero WOD classes or wait for the 2:00 PM WOD.
To summarize, there will now be a total of 12 WOD classes on Saturdays:
5 Regular WOD classes: 9:00 AM, 10:00 AM, 11:00 AM, 2:00 PM, 3:00 PM
4 Post-Elements WOD classes: 9:30 AM, 10:30 AM, 11:30 AM, 12:30 AM
3 Hero WOD classes: 11:45 AM, 12:30 PM, 1:15 PM
Any questions? If so, please post to comments, thanks!
A: Skin the cat progressions and practice
Complete as many rounds in twenty minutes as you can of:
4 Handstand Push-ups
8 Kettlebell swings @ 32kg/24kg
NOTE: Tonight’s NYC Endurance running class (free for all CFNYC members) begins at 6:30pm at 25 W. 26th St., 3rd floor. See you there!
REMINDER: This Wednesday night, January 18th, we’re hosting 2010 CF Games champ Graham Holmberg at 7:45pm (at the new space: 44 W. 28th St., 2nd floor) for a lecture and Q&A as part of our ongoing Visiting Coach Series. The event is FREE and open to the entire CrossFit community.
30-DAY PALEO CHALLENGE, Day 10 — LINKS
JAMA study: Effect of protein on fat gain while overeating
Why you want more stomach acid, not less
Are roasted nuts and nut-based baked goods healthy?
When eating healthy turns obsessive
Seasonal affective disorder and light-box therapy
How is your paleo home cooking looking? Here’s Cass’s gorgeous chicken breast strips with bacon bits (almond-flour based “bread”ing) served with a side of spinach salad consisting of berries, almonds, and walnuts:
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Here’s what’s on tap for Tuesday’s WOD classes:
A: Snatch balance – 2 x 3 @ 70%, 2 x 3 @ 75%, 3 @ 80%
Three rounds for time of:
30 GHD sit-ups
Post deadlift load and time to comments.