Thursday 120913

Black Box WODs (check schedule for times and locations):
A: Snatch 3×3 @ 75%

B: Find 1RM Turkish get up

C: Find max time for a 1-Arm Hang

Beginner WODs (check schedule for times and locations):
A: Find your 1 rep max on the Deadlift

B: 21-16-9 reps for time:
Burpees
Knees-To-Elbows
Overhead Squats (45#/33#)

CFE WODs (6am, 7am, 8am; meet at 28th St.):
It’s 5K day at the Box. This years Games athletes had to run an 11K so let’s slowly work our way up! Coach Heidi has a ‘find your 5K time’ day planned! Don’t be late–this is a ‘be on time’ type of CFE day! She will leave at the top of each hour to get you started!
****For those who meet Coach Heidi at the track for the 7am or 8am hours…NOTE you are NOT RUNNING AROUND THE TRACK on Thursday! Meet at the 28th at box each hour instead. Also, she asks that you bring a running watch if you have one.

Representing CFNYC at the Battle for Long Island (from left): J.P., David T., Coach Bo:

Have you pre-registered for your 15 minutes of fame yet?
Should lunch breaks be mandatory?
A fix for tennis elbow (video) — not just for those who play tennis
The rebirth of recess
Overhead squats!
Learning to can meats and charm wary sheep

Here’s what’s on tap for Friday’s classes:

Black Box WODs (check schedule for times and locations):
A: Back squat 5×2 @ 85%

B: 4 Rounds for time:
4 Power Snatch 135#/95#
15 Box Jumps 24″/20″
(scale to finish sub 5 minutes)

Beginner WODs (check schedule for times and locations):
A: Snatch 3×3

B: Find 1RM Turkish Get-Up

C: Find Max 2-Arm Hang

CFE WODs (6am, 7am, 8am; meet at 28th St.):
It’s time to hit the Tempo Intervals with Coach Heidi & work on getting that pace per mile DOWN!