Saturday 130420 (plus an announcement!)

Black Box WOD/Beginner WOD:
A. Unbroken strict Pull Ups EMOM for 10 minutes: choose a consistent rep range that allows you to succeed; i.e., 6 strict pull ups each minute
B. Practice: triple unders (Beginners: practice: double unders)
C. 15 min AMRAP: 20 double unders (40 single unders), 10 goblet squats 1.5/1 pood, 8 box jumps, 6 pull ups

A recent CFE WOD where the gender ratio was…not the usual one you find at CFNYC! ;) Please see below this pic for a preview of what’s to come for some very special CFE classes on Monday!
IMG_1487

**Tribute to the Boston marathon victims for Monday’s CFE WOD**

Coach Heidi wants to take our normal day at CFE & pay tribute to the victims of the Boston Marathon through a run that will have 26 different elements to it to represent the 26.2 miles of this prestigious race. (This tribute run will happen in ALL of Monday’s CFE classes.)

Please sign up on Zen Planner for what Coach Heidi promises will be a run to remember and a chance to pay your good fortune forward.

Here’s what’s on tap for Sunday’s classes, all at our 28th St. location ONLY:

Black Box WOD/Beginner WOD:
A. Back Squat 4×6 (6-8) (work up to the heaviest set possible, maintaining the speed on the ascent)
B. Accumulate 3 minutes in an L-sit
C. 3 rounds for time: “400” meter run, 20 walking lunges

happen in ALL of Monday’s CFE classes.)

  • AndyK

    Great WOD today, really tough.

  • http://www.facebook.com/hilores Amber Rodriguez

    ¦9am¦
    A: 5 (blue & green bands)
    B: Triple unders, whaaaAAa!??! (practiced DUs)
    C: 6 rounds + 41 reps (did 40 SUs, but counting them as 20 reps; blue & green bands, 12kg KB)

    The level of perspiration I experienced today was astounding. TMI? I’m not even mad.

  • KevinBoul

    Triples.. it’s the hot new jam.

    7 rounds + 35 reps Rxd.