Monday 120903 (Labor Day Holiday Schedule!)

Today’s schedule, taking place at our 44 West 28th St. location ONLY:

8:00 AM – Noon (Coach Sara teaching)
Noon – 4:00 PM (Coach Sully teaching)

Black Box WODs: 8:00 AM, 10:00 AM, 12:00 PM, 2:00 PM
Beginner WODs: 9:00 AM, 11:00 AM, 1:00 PM, 3:00 PM

In addition, please note that there are NO CFE WODs today!

Black Box WODs:
A: Mobility work

B: “Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Beginner WODs:
A: Find your 1 rep max on the Push Press

B: Three Rounds For Time:
15 Power Cleans 75#/53#
15 Hand-Release Push-Ups

Heard on the High Line: “Do you guys do CrossFit?”

Here’s what’s on tap for Tuesday’s Black Box WODs (check schedule for times and locations):
A: Front squat 3×3 @ 75%

B: Five rounds for time of:
5 95# Barbelll OH Lunges (each side)
15 Knees to elbow

Here’s what’s on tap for Tuesday’s Beginner WODs (check schedule for times and locations):
A: Mobility work

B: “Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Here’s what’s on tap for Tuesday’s CFE running WODs (6am, 7am, 8am; meet at 28th St.):
Equal work to equal rest is the theme for Tuesday. We are going to run sprints based on time, not distance. So get ready to run :20 of Sprints with :20 rest for a total of ten times. 10 X (:20 on, :20 off)