Monthly Archives: May 2012

Intermediate & Advanced WODs: Saturday 120526

CLICK HERE for MEMORIAL DAY WEEKEND SCHEDULE CHANGES. Intermediate/advanced WOD classes at HR:00 and HR:45 A: Find your one rep max on the snatch B: 12 minutes, as many rounds as possible of: 5 Muscle-ups 10 Hang Squat Snatches, 95#/65# … Continue reading

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Beginner WODs: Saturday 120526

CLICK HERE for MEMORIAL DAY WEEKEND SCHEDULE CHANGES. Beginner WODs at HR:15 A: Deadlift 3×3 B: “Ten-Minute Capacity Test” For Max Reps: 4‘ Rowing (for Calories) Rest 60 seconds 3’ Pull-Ups Rest 60 seconds 2’ Back Squat (males = bodyweight; … Continue reading

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Intermediate & Advanced WODs: Friday 120525

CLICK HERE for MEMORIAL DAY WEEKEND SCHEDULE CHANGES (Friday night, Saturday, Sunday, Monday). Intermediate/advanced WOD classes at HR:00 and HR:45 A: Deadlift 3×3 B: “Ten-Minute Capacity Test” For Max Reps: 4‘ Rowing (for Calories) Rest 60 seconds 3’ Pull-Ups Rest … Continue reading

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Beginner WODs: Friday 120525

CLICK HERE for MEMORIAL DAY WEEKEND SCHEDULE CHANGES (Friday night, Saturday, Sunday, Monday). Beginner WODs at HR:15 and HR:30 A: Find your 1 rep max on the clean B: Press 15-12-9 Recent Elements grads, The No-Names: 2 NOTES: (1) Effective … Continue reading

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ANNOUNCEMENTS: Holiday Weekend Schedule Changes,
More Readable Class Schedule

SCHEDULE CHANGES FOR MEMORIAL DAY WEEKEND. Please read carefully! Friday Evening: All Intermediate WODs (4:45PM, 5:45PM, 6:45PM, 7:45PM) will be combined with the All-Levels WODs that start 15 minutes later at 25 West 26 Street (5:00 PM to 8:00 PM). … Continue reading

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Intermediate & Advanced WODs: Thursday 120524

Intermediate/advanced WOD classes at HR:00 and HR:45 A: Find 1 rep max clean B: Press 15-12-9 Stef takes on the mud of the CMC with a smile on her face: 2 NOTES: Effective Sunday, May 27, all Sunday WOD classes … Continue reading

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Beginner WODs: Thursday 120524

Beginner WODs at HR:15 and HR:30 A: Russian gymnastics warm-up B:Four sets of 3-minute sprints of: “Mary” 5 Handstand Push-Ups (or appropriate sub) 10 Pistols (alternating legs, use boxes, etc. as needed) 15 Pull-Ups Perform as many rounds as possible … Continue reading

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Launching our new and expanded CFNYC Running Program!

With the weather turning warm, now seems the perfect time to launch our new and expanded CFNYC Running program, headed up by the newest addition to our coaching staff, Heidi Jones. Heidi in action: We’re expanding our program in the … Continue reading

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Intermediate & Advanced WODs: Wednesday 120523

Intermediate/advanced WOD classes at HR:00 and HR:45 A: Russian gymnastics warm-up B: Four sets of 3-minute sprints of: “Mary” 5 Handstand Push-Ups 10 Pistols (alternating legs) 15 Pull-Ups Perform as many rounds as possible in 3 minutes, then rest 90 … Continue reading

29 Comments

Beginner WODs: Wednesday 120523

Beginner WODs at HR:15 and HR:30 A: Cleans 4×2 B:For time: 12 Deadlifts (225#/155#) 40 Double-Unders (or 80 Single-Unders) 9 Deadlifts 30 Double-Unders 6 Deadlifts 20 Double-Unders 3 Deadlifts 10 Double-Unders Caitlin rocks the swings at the CMC: NOTE: Effective … Continue reading

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