Beginner WODs, CFE WODs: Monday 120813

Black Box WODs (check schedule for times)
A: Find 1 Rep Max on Bench Press

B: Find 1 Rep Max on Weighted-Pull-Up

C: Wall Sit For Time

D: 20 GHD Situps

Here’s what’s on tap for Monday’s CFE running WODs at 6am, 7am, 8am:
How fast can you run your 100meter? That’s the question in Coach Heidi’s WOD for Monday because the faster you can run it, the more recovery time you will have before the next one begins. It’s 100meter sprints on a 30-second interval!

WOD: 4 minutes of 100meter sprints on a :30 interval, rest 2 minutes, 2 minutes of 100meter sprints on :30 interval.

Don’t forget to meet Coach Heidi at the 28th street Box at 6, 7, or 8am. It’s free to members and a $10 drop in for non members!

Here’s Coach Joe having some fun at the beach. He’s one of our newer additions to the CFNYC coaching staff–look for his bio on the trainers’ page, coming soon!

TODAY IS THE DAY! Go vote for Coach Will for Racked NY’s Hottest Trainer Competition
Read and comment on Coach Michael Williamson’s farewell to CFNYC

Here’s what’s on tap for Tuesday’s Beginner WODs (check schedule for times & location)
A: Every 90 Seconds for 15 Minutes: 2 Cleans