Monthly Archives: May 2012

Intermediate & Advanced WODs: Friday 120601

Intermediate/advanced WOD classes at HR:00 and HR:45 A: Front squat 3×3 B: Five rounds for time of: 45#/25# plate Overhead walking lunges, 50 feet 21 Burpees Then 5 times: 30” double unders, 30” Rest Thanks, Coach Bo, for the panoramic … Continue reading

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Beginner WODs: Friday 120601

Beginner WODs at HR:15 and HR:30 A: Russian gymnastics warm-up B: 15 minutes, as many rounds as possible of: Thrusters (65#/43#) Pull-Ups Launching our new and expanded CFNYC Running Program! CAPTION CONTEST! What’s up with Coach Ryan?

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Intermediate & Advanced WODs: Thursday 120531

Intermediate/advanced WOD classes at HR:00 and HR:45 A: Russian gymnastics warm-up B: Complete as many rounds as possible in 20 minutes of: 10 Pull-ups 65#/45# Thruster, 10 reps Paul finds that when he’s in Central Park and has no access … Continue reading

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Beginner WODs: Thursday 120531

Beginner WODs at HR:15 and HR:30 A: Deadlift 3×15 B: Press 3×5 C: 1 minute, max reps of toes to bar D: 1 minute, max reps of rings dips Coach Kyle teaches a beginner class the Turkish get-up, starting with … Continue reading

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Intermediate & Advanced WODs: Wednesday 120530

Intermediate/advanced WOD classes at HR:00 and HR:45 A: Deadlift 21-15-9 B: Press 3×5 C: 1 minute, max reps of toes to bar D: 1 minute, max reps of rings dips “The hardest part of the [Great Hudson River Swim] for … Continue reading

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Beginner WODs: Wednesday 120530

Beginner WODs at HR:15 and HR:30 A: Russian gymnastics warm-up B: 21-15-9 reps of: Handstand Push-ups / HSPU sub Burpee Box Jumps, 20″ box Jeff D., newly graduated from Elements and hitting the beginner WODs on the regular, says upside-down … Continue reading

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Intermediate & Advanced WODs: Tuesday 120529

Intermediate/advanced WOD classes at HR:00 and HR:45 A: Russian gymnastics warm-up B: For time, 21-15-9 reps of of: Handstand Push-ups Burpee Box Jumps 24″/20″ Welcome back to the work week. To feel better about that, let’s look at Coach Will‘s … Continue reading

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Beginner WODs: Tuesday 120529

Beginner WODs at HR:15 and HR:30 A: Russian gymnastics warm-up B: Three rounds for time of: 95#/65# Front squat, 12 reps 12 Strict Pullups Then Row 1000m A bunch of CFNYCers hit the NE Regionals this past weekend to cheer … Continue reading

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Intermediate & Advanced WODs, Beginner WODs: Monday 120528

CLICK HERE for MEMORIAL DAY WEEKEND SCHEDULE CHANGES. All classes today take place at 44 W. 28th Street location! Intermediate/advanced WOD classes at HR:00 and HR:45 AND beginner classes at HR:15 Memorial Day “Murph“ For time: 1 mile Run 100 … Continue reading

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Intermediate/Advanced WODs & Beginner WODs: Sunday 120527

CLICK HERE for MEMORIAL DAY WEEKEND SCHEDULE CHANGES. All classes today take place at 44 W. 28th Street location! Intermediate/advanced WOD classes at HR:00 and HR:45 A: Russian gymnastics warm-up B: Three rounds for time of: 135#/95# Front squat, 12 … Continue reading

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