Monthly Archives: November 2012

Happy Thanksgiving!

Black Box WOD/Beginner WOD (check the updated holiday schedule for class times): A: Deadlift 3×5 B: 10 Rounds for time: 10 Pullups 10 Sit-ups NOTE: NO CFE WOD classes today or tomorrow. Normal CFE schedule resumes Monday. It’s that time … Continue reading

3 Comments

Wednesday 121121

Black Box WOD/Beginner WOD (check the updated holiday schedule for class times): A: Clean & jerk skill work B: “DT“ 5 rounds for time: 155#/105# Deadlift, 12 reps 155#/105# Hang power clean, 9 reps 155#/105# Push jerk, 6 reps (Beginner … Continue reading

15 Comments

Tuesday 121120

Black Box WOD/Beginner WOD: A: Back Squat 3×5 B: 3 rounds for total reps of: 1 minute of handstand pushups 1 minute of Front Squats 135#/95# (Beginner: 105#/73#) 1 minute of Pull-ups 1 minute rest CFE WOD classes: “It’s High … Continue reading

11 Comments

Monday 121119

Black Box WOD/Beginner WOD: A: Russian gymnastics warm-up B: 12-minute AMRAP: 4 Box Jumps, 24″ (Beginner: 6 reps, 20″) 8 Good Mornings, 45#/33# (Beginner: 6 reps) 12 Toes to bar (Beginner: 6 reps) CFE WOD: It’s Thanksgiving week, so since … Continue reading

20 Comments

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 … Continue reading

3 Comments

Saturday 121117

REMINDER: This weekend and every weekend, all classes are at our 28th St. location ONLY. Black Box WOD classes: A: Snatch skill work B: “Amanda” 9-, 7-, 5-reps for time of: Muscle-ups Squat snatches (135#/95#) Beginner WOD classes: A: Snatch … Continue reading

3 Comments

Thanksgiving 2012 Schedule Announcement

Wednesday, November 21st (the day before Thanksgiving): Normal Schedule EXCEPT for the following cancellations: –No Elements Classes –No Free Intro Classes –5:45, 6:45 and 7:45AM Black Box WODs are canceled **UPDATE: 5:45 and 6:45AM classes are reinstated; 7:45AM class is … Continue reading

11 Comments

Friday 121116

Black Box WOD classes: A: Deadlift 3×5 B: Alternating Tabata Ring Dips AbMat Sit-Ups Beginner WOD classes: A: Deadlift 3×5 B: Alternating Tabata Ring Dips or Box Dips AbMat Sit-Ups CFE WOD classes: 3 X 5 minutes up tempo with … Continue reading

6 Comments

Thursday 121115

Black Box WOD classes: 3-round version of “Eva” 3 rounds for time: 800m Run 30 Kettlebell Swings (2 pood/1.5 pood) 30 Pullups Beginner WOD classes: Four Rounds For Time: 20 Burpee Box Jumps, 20″ 20 Kettlebell Swings (24Kg / 16Kg) … Continue reading

10 Comments

Wednesday 121114

Black Box WOD classes: A: Clean & jerk practice B: 8-minute AMRAP: 4 reps, 135#/95# Cleans 12 Burpees Beginner WOD classes: A: Clean & Jerk Practice B: 8-Minute AMRAP 4 Cleans (105#/73#) 12 Burpees CFE WOD classes: **All of today’s … Continue reading

16 Comments
← Older posts
Newer posts →