Intermediate & Advanced WODs, CFE WODs: Wednesday 120711
Intermediate/advanced WODs at HR:00 and HR:45
A: Ring rows
B: 10 rounds for time:
10 Ring Dips
CFE Running WODs at 6AM, 7AM, 8AM (meet at 28th St.):
It’s shuttle run time at this year’s CrossFit Games, so Coach Heidi is planning on giving The Black Box a chance to run the same workout this Wednesday. Meet her at 28th Street and get ready to run and ultimately compare your time to the the athletes who will compete in Carson, California this weekend!
Also, don’t forget that for members of CFNYC, all the running WODs are INCLUDED IN YOUR MEMBERSHIP. Just sign up for her 6am, 7am, or 8am CFE WOD.
IMPORTANT! Please note that this Friday, July 13th, and this Monday, July 16th, there will be NO CFE WODs because Coach Heidi will be at the CrossFit Games in California. Thanks for your understanding!
UPDATED Scheduling Update–please read!
Upcoming CFNYC Events: Live Stream of Games / Dodgeball / Happy Hour
Windmill & bent press instruction from Coach Court at CFNYC (video)
Shock & awe at the CF Games / Men’s Fitness interviews Dan Bailey
Scare yourself regularly
No vampires in the building
Don’t indulge. Be happy.
Here’s what’s on tap for Thursday’s intermediate & advanced WOD classes at HR:00 and HR:45:
A: Single-leg Romanian deadlift
B: “Scott’s Mom”
Set up a 95#/65# barbell.
Max reps in a single long, long set:
First set ends when the bar touches the floor – including between exercises!
Rest, then, max reps in a single set again: