Monthly Archives: October 2012

Sunday 121014

REMINDER: This weekend (and every weekend) all classes are at our 28th St. location ONLY. Black Box WODs (check schedule for times and locations): A: Russian gymnastics warm-up B: “Lynne” Five rounds for max reps of: Body weight bench press … Continue reading

6 Comments

Saturday 121013

REMINDER: This weekend (and every weekend) all classes are at our 28th St. location ONLY. Black Box WODs (check schedule for times and locations): A: Press 3×5 B: Max Hold, Top of Pullup C: Max Reps, Toes to Bar Beginner … Continue reading

1 Comment

Coach Heidi’s 1st EVER CrossFit Competition

REMINDER: Please be sure to check the schedule for class locations, as we have added and moved various classes for Fridays! ALL FRIDAY :45 and :15 BLACK BOX WODs are currently being held on the 3rd and 4th floors at 26th … Continue reading

7 Comments

Friday 121012

REMINDER: Please be sure to check the schedule for class locations, as we have added and moved various classes for Fridays! ALL FRIDAY :45 and :15 BLACK BOX WODs are currently being held on the 3rd and 4th floors at … Continue reading

15 Comments

Thursday 121011

Black Box WODs (check schedule for times): A: Deadlift 5×5 B: Three rounds 25 20” Box jump 15 Power clean Rest 1 minute Fit: 20″ box and 50% bodyweight powerclean Superfit: 26″; box and 75% bodyweight powerclean CrossFit: 32″ box … Continue reading

16 Comments

Wednesday 121010

Black Box WODs (check schedule for times): A: Clean & jerk skill work B: Three rounds for time of: Dips, max reps Walking lunges, 20 steps 1/3 Body weight Pushpress, max reps Walking lunges, 20 steps Hanstand Push-ups, max reps … Continue reading

26 Comments

Tuesday 121009

Black Box WODs (check schedule for times): A: Back squat 3×5 B: “Kelly” Five rounds for time of: Run 400 meters 30 Box jumps, 24″/20″ box 30 Wall ball shots, 20#/14# ball Beginner WODs (check schedule for times and locations): … Continue reading

33 Comments

Monday 121008

REMINDER: All Evening :45 Black Box WODs (Sully’s classes) will now take place at 26th St.   Black Box WODs (check schedule for times): A: Russian gymnastics warm-up B: “Team Linda” (in groups of three) 10-9-8-7-6-5-4-3-2-1 reps of the triplet: … Continue reading

15 Comments

Sunday 121007

REMINDER: This weekend (and every weekend!) all classes are at our 28th St. location ONLY! Black Box WODs (check schedule for times): A: Press 3×5 B: “Randy” 75#/55# Power snatch, 75 reps for time Beginner WODs (check schedule for times): … Continue reading

3 Comments

Saturday 121006

REMINDER: This weekend (and every weekend!) all classes are at our 28th St. location ONLY! Black Box WODs (check schedule for times): A: Snatch skill work B: “Lord of the Flies” One pull-up and one handstand push-up (HSPU) first minute, … Continue reading

4 Comments
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