Monthly Archives: January 2013

Thursday 130124

Black Box WOD/Beginner WOD (please note that 10am thru 3pm daytime classes are at 26th St INSTEAD of 28th St.): A1. Bulgarian Split-squat 3×8-10/side – weaker side first [Beginners: A1. Reverse Lunge 3x8-10/side (no alternating) - weaker side first]; A2. … Continue reading

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Wednesday 130123

Black Box WOD/Beginner WOD (please note that 10am thru 3pm daytime classes are at 26th St INSTEAD of 28th St.): Black Box classes [please note this is a TESTING DAY!]: A: Take 15 minutes to work up to a heavy … Continue reading

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BRIEF schedule change for this Wed., Thurs., Fri.: DAYTIME classes

Wed., Thurs., and Fri. 10:00 AM, 12:00 PM, 12:30 PM, and 3:00 PM WOD’s will be at 26 Street this week (Jan. 23, 24, 25) only. Thank you for your understanding!

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Tuesday 130122

Black Box WOD/Beginner WOD: A1. Front Squat 3×4-6; A2. Pullup 3×5 (add weight if needed) [Beginners: 3x8-12] B: For max reps: 2 minutes of burpee box jumps (24″/20″), 1 minute rest, 2 minutes of wallballs (20#/14#) [Beginners: 14#/10#], 1 min … Continue reading

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“Looking Under the Hood”

Looking Under the Hood by Court Wing When you begin training in CrossFit, it’s useful to be aware of certain factors that govern your programming and thus your progress in your strength and conditioning performance. If you look around you … Continue reading

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Monday 130121

Black Box WOD/Beginner WOD: A1: Push jerk 4×2 [Beginners: Push press 4x4]; A2: Lateral lunge with overhead reach 4×8 (alternating) B: 10-minute AMRAP: 3 push presses, 10 double-unders, 6 push presses, 20 double-unders, 9 push presses, 30 double-unders…etc… [Beginners may … Continue reading

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Sunday 130120

REMINDER: This weekend and every weekend, all classes meet at our 28th St. location ONLY. Black Box WOD/Beginner WOD: 7 rounds not for time: 3 deadlifts, 3 hang cleans–do not remove hands from the bar during the round. Keka, it’s … Continue reading

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Saturday 130119

REMINDER: This weekend and every weekend, all classes meet at our 28th St. location ONLY. Black Box WOD/Beginner WOD: Black Box classes [please note this is a TESTING DAY!]: A: Take 25 minutes to work up to a heavy single … Continue reading

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Schedule Changes, Effective Monday, February 4

–Sully will take over the 4:30 PM Beginner WOD from Monday through Thursday. –Sully’s 4:45 PM Black Box WOD will be eliminated from Monday through Thursday (the Friday 4:45 Black Box WOD will remain). –Avery’s (Mon, Tues, Thurs) and Kasey’s … Continue reading

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Friday 130118

Black Box WOD/Beginner WOD: A1: Back squat 3×6-8; A2: Alternating 1-leg contralateral jump & reach 3×6 [Beginner scaling: 2-legged version of contralateral jump & reach] B: 3 sets not for time: max front plank, max left-side plank, max right-side plank … Continue reading

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