Monthly Archives: April 2013

Wednesday 130501

Black Box WOD/Beginner WOD: A. Power snatch + overhead squat 5×1+2 B. 10 minute AMRAP: 3 bar muscle up (C2B pull up), 6 clapping (plyo) push up, 9 jump squats CFE WOD: 3 people on a team. Two of the … Continue reading

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Newest UPDATE as of Apr. 30: Schedule and Programming Changes, Effective Monday, May 6

NEWEST UPDATE as of APRIL 30th: We will add 5:50 AM and a 6:50 AM All Levels WOD’s at 5:50 AM and 6:50 AM on Monday, Tuesday, Thursday, and Friday at 28 Street (Not Wednesday). These eight additional WOD’s are … Continue reading

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Tuesday 130430

Black Box WOD/Beginner WOD: A. Push Press 5×3 B. Core: 4 rounds- 30 seconds mountain climbers, 30 seconds plank hold (No score) C. 3 rounds: 2 minute max effort row, rest 6 minutes CFE WOD: One mile with 20 walking … Continue reading

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Monday 130429

Black Box WOD/Beginner WOD: A. Hang squat clean + squat clean 5×1+1 B. 8 minute AMRAP: 20 double unders, 15 russian kettlebell swings 2 (1.5) / 1.5 (1) pood, 10 T2B CFE WOD: 4 Rounds of 4X100m sprints with a … Continue reading

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Sunday 130428

REMINDER: This weekend & every weekend, all classes at our 28th St. location ONLY. Black Box WOD/Beginner WOD: A. Push Up or Dip EMOMx10 (choose a rep range that allows you to succeed, try to go up from last week … Continue reading

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Saturday 130427 — Throwdown & After-Party TODAY!

REMINDER: This weekend & every weekend, all classes at our 28th St. location ONLY. See everybody this afternoon for our throwdown & after-party! Black Box WOD/Beginner WOD: A. Clean Deadlift 4×4, reset between each rep (4-8) (work up to the … Continue reading

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Friday 130426

Black Box WOD/Beginner WOD: Partner 25 minute AMRAP (one person working at a time, complete entire round then switch): 20 double unders (60 single unders), 8 (per leg) step ups, 8 (per arm) single arm kettlebell push press 16/12 kg … Continue reading

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Crossfit NYC Shines at the Meadowlands

Last Sunday the Crossfit competition Mayhem in the Meadowlands lived up to its name, as teams from boxes around the region put it all on the line at Giants Stadium in East Rutherford, NJ for an all-day, multi-WOD battle.  15 … Continue reading

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Thursday 130425

Black Box WOD/Beginner WOD: A. Hang Clean 6×2 (work up to the heaviest set possible with perfect form) B. 3 rounds: 15 box jumps, 12 unbroken pull ups, 9 plate ground to overhead 45/25, rest 2 minutes (lower rep range … Continue reading

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REMINDER! This Saturday’s is Coach Jason’s going-away party (plus the CFNYC Throw-down!)

From Coach Jason: As many of you know, I will be leaving at the beginning of May to move to Virginia. And what better way to have a going away party than to put our gym’s top athletes through a … Continue reading

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