Monthly Archives: April 2013

Our hearts are with Boston.

Black Box WOD/Beginner WOD: A: Practice: box jumps B: B. 3 rounds- 7 mins work, 3 minutes rest: 20 reverse lunges (total), 10 toes to bar (10 lying leg lifts,) 3 wall walks (6 pike walk outs) CFE WOD: 3X800m. … Continue reading

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Games Tickets!

If you’re a member of CFNYC who registered for and participated in the Open and wish to attend the 2013 CrossFit Games this summer, please post your name to comments. The 2013 CrossFit Games take place July 22-28 in Carson, … Continue reading

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Monday 130415

Black Box WOD/Beginner WOD: A. Hang clean 5×3 (work up to the heaviest set possible with perfect form)B. With a partner, one person working at a time, 8 minute AMRAP: 15 (12) jump squats 45 (25) /25 (10), 15 (12) … Continue reading

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Sunday 130414

REMINDER: Our weekend classes are normally at our 28th St. location but this weekend they’re at our 26th St. location because we’re hosting a CrossFit Level 1 cert. Details HERE. Black Box WOD/Beginner WOD: A. Clean Deadlift 4×8 (work up … Continue reading

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Saturday 130413

REMINDER: Our weekend classes are normally at our 28th St. location but this weekend they’re at our 26th St. location because we’re hosting a CrossFit Level 1 cert. Details HERE. Black Box WOD/Beginner WOD: A. Practice: handstand walks B. Unbroken … Continue reading

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Friday 130412

Black Box WOD/Beginner WOD: A. 15 minutes work 5 minutes rest 10 minutes work 5 minutes rest 5 minutes work AMRAP: 5 power cleans 135#/95#, 15 sit ups, 20 lunges CFE WOD: Tempo Run: 5 Rounds of 3 minutes up … Continue reading

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Thursday 130411

Black Box WOD/Beginner WOD: A. Press 4×8 (Work up to the heaviest set possible, maintaining speed on the ascent) B. Black Box: With a partner, alternating sets, 12 min amrap: 9 thrusters 100/70, 15 deadlifts 100/70 Beginners: With a partner, … Continue reading

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All classes this weekend (Apr. 13-14) at our 26th St. location ONLY!

We’re proud to be hosting another CrossFit Level 1 certification this weekend. The cert will take place on Sat., April 13 & Sun., April 14 at our 44 W. 28th St. location. Because the cert will take up all the … Continue reading

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Wednesday 130410

Black Box WOD/Beginner WOD: A. Hang Clean 5×3 (work up to the heaviest set possible with near perfect form) B. 20 minute AMRAP: 5 strict chest-to-bar pullups, 20 double unders (60 single unders), 15 air squats CFE WOD: “The Dirty … Continue reading

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Tuesday 130409

Black Box WOD/Beginner WOD: A. Back Squat 4×8 (Work up to the heaviest set possible, maintaining speed on the ascent) B. 10 front squats 185# (135#)/100# (70#) 5 russian kettlebell swings 2 pood/1.5 pood 8 front squats 10 russian kettlebell … Continue reading

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