Monthly Archives: September 2012

Evening Schedule Announcement!

(UPDATED) Effective next Monday, October 8: Weeknight evening (including Friday) Black Box WOD’s with Kevin will be at 5:15 PM, 6:15 PM, and 7:15 PM on the Fourth Floor at 26 Street. Weeknight evening (including Friday) Black Box WOD’s with … Continue reading

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Monday 121001

Black Box WODs (check schedule for times): A: Press 3×5 B: “Big Talker” 10 Rounds for Time and Load 3 Power Cleans 2 Front Squats 1 Jerk 5 HSPU penalty for each failed round. Beginner WODs (check schedule for times … Continue reading

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Sunday 120930

REMINDER: This weekend and every weekend, all classes at 44 W. 28th St. location ONLY! Black Box WODs (check schedule for times): A: Press 5×2 @ 85% B: 400m walking lunges Beginner WODs (check schedule for times): A: Russian gymnastics … Continue reading

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Saturday 120929

REMINDER: This weekend and every weekend, all classes at 44 W. 28th St. location ONLY! Black Box WODs (check schedule for times): A: Russian gymnastics warm-up B: Conga Line: Bench Press & Pull-ups, 5 Circuits. (Weight is right when bench … Continue reading

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Friday 120928

Black Box WODs (check schedule for times): A: Back Squat 3×3 @ 75% B: Find your 3 rep max on the weighted pull-up Beginner WODs (check schedule for times and locations): A: Mobility Work B: Scaled “Isabel” For Time: 30 … Continue reading

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Thursday 120927

Black Box WODs (check schedule for times): A: Mobility work B: “Isabel” For time: Snatch 135#/95#, 30 reps Beginner WODs (check schedule for times and locations): A: Find 1 rep max on the press B: 12-Minute AMRAP: 5 Overhead Squats … Continue reading

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Wednesday 120926

Black Box WODs (check schedule for times): A: Find your 1 rep max on the press B: 12-minute AMRAP: 5 Overhead squats @ 95#/65# 10 Thrusters @ 95#/65# 15 Pullups Beginner WODs (check schedule for times and locations): A: Russian … Continue reading

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Tuesday 120925

Black Box WODs (check schedule for times): A: Russian gymnastics warm-up B: 21-15-9 reps for time: 95#/65# Hang squat clean Handstand push-ups 185#/135# Deadlift Ring Dips (One bar per person; unload and reload as needed.) Beginner WODs (check schedule for … Continue reading

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Monday 120924

Black Box WODs (check schedule for times): A: Clean & Jerk 5×2 @ 85% B: Tabata ring rows Beginner WODs (check schedule for times and locations): A: Mobility Work B: Modified “Helen” Three Rounds For Time 50 Double Unders 21 … Continue reading

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Sunday 120923

REMINDER: This weekend and every weekend, all classes are at our 44 W. 28th St. location ONLY. Thanks! Black Box WODs (check schedule for times): A: Mobility work B: “Helen” Three rounds for time: Run 400 meters Kettlebell swings, 21 … Continue reading

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