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 and locations):
A: Press 5×2 @ 85% of 1 rep max

B: 300 Meter Walking Lunges

CFE WODs (6am, 7am, 8am; meet at 28th St.):
‘Take care of your (wall) ball’: 5 Rounds for Time: Sprint 100 meters with a Wall Ball, 10 Air Squats, 20 Turkish Twists, :30 Plank on the wall ball *All with your wall ball in your hands! **All CFE WODs will meet at 28th so you can get your Wall Ball and ALL will run in MADISON SQUARE PARK (no track today)

USED KETTLEBELLS SALE! We’re unloading the kettlebells you see in this picture: 2 8kg bells @ $10 each, 3 12kg bells @ $15 each, and 4 16kg bells @ $20 each. Please note you must show up in person at 26th St. to purchase kettlebell(s) and it’s first-come, first-served. (No reserving by phone, blog comment, or email.)

SIGN UP for the first-ever CFNYC TRACK MEET! (Sat. Oct. 13)
Earning the right
Use your fitness!
Your body’s peak time for everything
Reasons for your worsening stomach problems on a paleo/primal diet
Homemade condiments / Macaroons a la paleo!
Murph: The movie

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

Black Box WODs (check schedule for times and locations):
2011 Regional Team WOD:
For time:
250 Pull-ups
250 Kettlebell swings (24kg / 16kg)
250 Double-unders
250 Overhead squats (95lb / 65lb)
Teams of 4. One athlete working at a time.

Beginner WODs (check schedule for times and locations):
A: Press 3×5

B: “Big Talker”
10 Rounds for Time and Load
3 Power Cleans
2 Front Squats
1 Jerk
5 Pushup penalty for each failed round.

CFE WODs (6am, 7am, 8am; meet at 28th St.):
‘Fast Fifty’: It’s time to test your SHORT sprint. 10 X 50m sprints.