Monthly Archives: December 2012

Sunday 121223

REMINDER: All weekend classes at 28th St. location ONLY. Black Box WOD/Beginner WOD: Black Box scaling: Row 5K for time. Beginner scaling: Row 3K for time.

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Saturday 121222

REMINDER: All weekend classes at 28th St. location ONLY. Black Box WOD/Beginner WOD: A1: Black Box scaling: Bulgarian split-squat 3×8-10 (weaker side first) Beginner scaling: reverse lunge 3×8-10/side (no alternating–weaker side first) A2: Scapular wall slides B: 4 rounds: 1 … Continue reading


Friday 121221

Black Box WOD/Beginner WOD: A: Hang snatch 3×3 [Beginner: Hang power snatch if mobility-restricted] B: Snatch deadlift 5×5 [Black Box scaling] or 3×5 [Beginner scaling] CFE WOD: Tempo Day Friday. The interval Scheme is 2 minutes on, 1 min off, … Continue reading


Thursday 121220

Black Box WOD/Beginner WOD: A1. Push Press 4×3; A2. 30 sec goblet squat hold x4 sets B: For time: 50 double-unders (DU’s), 10 burpees, 40 DUs, 10 burpees, 30 DUs, 10 burpees, 20 DUs, 10 burpees, 10 DUs, 10 burpees … Continue reading


Wednesday 121219

Black Box WOD/Beginner WOD: A1: Front squat 3×3 A2: Pullup 3×8-12 (add weight if needed) B: “Karen” For time: 150 Wallball shots, 20#/14# ball [Beginner scaling: 100 wallball shots, 14#/10# ball] CFE WOD: “The King of all AMRAPS” 6 minutes … Continue reading


Sets and Reps: What Does It All Mean?

Sets and Reps: What Does It All Mean? by Coach Jason Lapadula Are you intimidated by all the percentages, sets numbers, rep numbers, and squat faces that come with moving heavy weights? Here’s a guide to help you along your … Continue reading


Tuesday 121218

Black Box WOD/Beginner WOD: “Tailpipe” 3 rounds for time, w/partner Partner 1 – Row 250m Partner 2 – Double KB rack hold (24kg/16kg) Focus on breathing and recovery [Beginner scaling: 16kg/12kg] CFE WOD: It’s High Intensity Interval Training day. The … Continue reading


Come meet Tony Budding! (Monday, 7pm)

This Monday, December 17th, at 7pm, Tony Budding,’s Director of Media, and Co-Director of the CrossFit Games, will be doing a Q&A on Games prep, the future of the Games, etc. at our 28th Street location and is for … Continue reading

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Monday 121217

Black Box WOD/Beginner WOD: A1: Power clean 3×3 A2: Pushup 3×8-12 (add a band around the back if needed) B: 12-minute AMRAP: 6 power cleans 9 toes to bar 12 wallballs [Beginner scaling: substitute 9 v-ups in place of 9 … Continue reading


Schedule Changes, Effective Monday, JANUARY 7

–We will add a Wednesday 9:00 AM Indoor Endurance WOD (with Coach Heidi). –We will add a Wednesday 7:00 PM and 8:00 PM Indoor Endurance WOD (with Coach Kasey). –We will eliminate the Friday 8:00 AM Black Box WOD. –We … Continue reading

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