Monthly Archives: July 2012

Black Box WODs, CFE WODs: Wednesday 120801

Black Box WODs (check schedule for times & locations) A: Deadlift 1 rep max B: “Dirty Sanchez” 30 Handstand push-ups 10 Pullups 20 Handstand push-ups 20 Pullups 10 Handstand push-ups 30 Pullups Here’s what’s on tap for the CFE running … Continue reading

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Beginner WODs, CFE WODs: Wednesday 120801

Beginner WODs (check schedule for times & locations) A: Farmer’s Carries B: For time: 80 Squats 10 Push Press (75#/53#) 60 Squats 20 Push Press 40 Squats 30 Push Press 20 Squats CFE running WODS at 6am, 7am, 8am (meet … Continue reading

2 Comments

Black Box WODs: Tuesday 120731

Black Box WODs (check schedule for times & locations) A: Farmer carries B: For time: 80 Squats 10 Push Press 95#/65# 60 Squats 20 Push Press 95#/65# 40 Squats 30 Push Press 95#/65# 20 Squats Calf smash! (thanks for the … Continue reading

28 Comments

Beginner WODs: Tuesday 120731

Beginner WODs (check schedule for times & locations) A: Clean & Jerk 5×2 B: Seven Rounds For Time: 4 Empty Bar Snatches 4 Empty Bar Overhead Squats 4 Empty Bar Overhead Lunges 15 Situps Aurelia writes: “While in Disneyland, CA, … Continue reading

4 Comments

Black Box WODs, CFE WODs: Monday 120730

Black Box WODs (check schedule for times & locations) A: Clean & jerk 5×2 @ 85% B: Compare to 040827 7 rounds for time of: 45-pound barbell snatch, 4 reps Overhead squat, 4 reps Overhead walking lunge, 4 steps 21 … Continue reading

17 Comments

Beginner WODs, CFE WODs: Monday 120730

Beginner WODs (check schedule for times & locations) “Lucky Guy” In teams of three, complete each set of exercises in order, only one person working at any time: Row 2000 Meters 100 Pull-Ups 100 Push-Ups 100 Squats 100 Situps 45 … Continue reading

7 Comments

All WODs: Sunday 120729

REMINDER: Weekend WOD classes are all held at 44 W. 28th St. location ONLY! Also, if you haven’t aleady, be sure to read our latest schedule/policy update! Black Box WODs (check schedule for times) “Lucky Guy” In teams of three, … Continue reading

10 Comments

All WODs: Saturday 120728

REMINDER: Weekend WOD classes are all held at 44 W. 28th St. location ONLY! Also, if you haven’t aleady, be sure to read our latest schedule/policy update! Black Box WODs (check schedule for times) A: Bench press 3×3 @ 75% … Continue reading

7 Comments

Important Schedule-Related Update!

1) In response to your requests, we are allowing registration up to seven (7) days in advance, with the following caveat: If you do not show up on time or at all to a class for which you have registered, … Continue reading

15 Comments

Black Box WODs: Friday 120727

Black Box WODs (check schedule for times & locations) A: Find max height box jump B: “Amanda” Three rounds, 9-7- and 5 reps, for time of: Muscle-up 135#/95# Squat snatch CFE running WODs at 6am, 7am, 8am (meet at 28th … Continue reading

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