Monday 130211

Black Box WOD/Beginner WOD:
A1: Back squat 3×4-6. A2: High box jump 3×2.

B: For time: 20 kettlebell swings unbroken, 30 jump squats, 40 mountain climbers; 6 minutes rest x2 sets

CFE WOD:
3 rounds: 25m sprint, 50m sprint, 100m sprint and back down.

Spotted this photo on Facebook of Amber R. competing for the first time ever and I loved the caption she put on it: “Pain-Face is REAL.”

So I asked Amber R. for a quote about her first competition experience at “Hail to the Queen”: “Faced terror going into it, struggle going through it, and the biggest sense of accomplishment and did-I-really-just-do-that-ism completing it… (Being subjected to ‘Evil Fran’ entitles one to make up words).”

Amber not only ROCKED that competition but she also decided to participate in this Saturday’s Hope for Kenya fundraiser at CFNYC. Won’t you?

Thank you to our latest sign-ups for “Hope for Kenya”. We’re now at 26 people registered to participate and fundraise. If you haven’t signed up yet, please do. (Here’s why you should.)

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

Black Box WOD/Beginner WOD:
[Black Box scaling:] A: 3 sets not for time: 3-5 muscle-ups, 10-15 back extensions/good mornings

[Beginner scaling:] 3 sets not for time: 5 ring pullups (false-grip if possible)/10 ring rows, 10 ring dips/ring pushups, 10-15 back extensions/good mornings

B: 8 min AMRAP @ 80-85% effort: 15 situps, 15 supermans, 30 double unders/60 single unders; rest 4 minutes x2

CFE WOD:
-6:00 of 100m sprints on 0:30, rest 3:00,
-4:00 of 100m sprints on 0:30, rest 2:00,
-2:00 of 100m sprints on 0:30
*You will do 2 100m sprints for each 1min of time.