Sunday 121118

REMINDER: This weekend and every weekend, all classes are at our 28th St. location ONLY.

Black Box WOD classes:
A: Press 3×5

B: 21-15-9 reps for time:
Chest-to-bar Pullup
Bottom-Up KB Press, 1.5 pood/1 pood

Beginner WOD classes:
A: Press 3×5

B: 21-15-9 reps for time:
Difficult Pull-Ups
Bottom-Up KB Press (20 Kg /12 Kg)

Heidee strikes a pose:

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

Black Box WOD classes:
A: Russian gymnastics warm-up

B: 12-minute AMRAP:
4 Box Jumps, 24″
8 Good Mornings, 45#/33#
12 Toes to bar

Beginner WOD classes:
12-Minute AMRAP:
6 Box Jumps (20 inch)
6 Good Mornings (45#/33#)
6 Toes-To-Bar

CFE WOD classes:
It’s Thanksgiving week, so since you will be filling up your plates Thursday, Coach Heidi has a different sort of plate for you. It’s ‘Grab a Plate’ day! You will be grabbing a weight plate AND an AbMat and heading to MADISON SQUARE PARK where you will Run, Lunge and do situps with your plate. 4 Rounds for time: 100m run, 25 situps, 100m Walking Lunge.

  • Justin Katz

    A:3X5@95#
    B: 9:39

    95# Push Press

  • http://twitter.com/nixster017 Nicki O.

    12:15pm Beginner

    A: Worked up to 55#
    B: 9:27 with mix of strict/blue band pull ups + 35# push press (instead of bottom up KB press)

  • Jana B.

    12pm
    A: 63-68-68
    B: 8:34 (sub blue/green c2b; 65#)
    C: 6000m row