Monthly Archives: May 2013

Saturday 130525

REMINDER: This weekend (and every weekend) all classes at our 28th St. location ONLY. Regular schedule today and tomorrow. Monday runs on a Sunday schedule (but no Elements and no CFE) Black Box WOD/Beginner WOD: A. Front Squat: Work up … Continue reading

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Friday 130524

HOLIDAY WEEKEND SCHEDULE ANNOUNCEMENT: Regular schedule Saturday, regular schedule Sunday, Monday runs on a Sunday schedule (no Elements classes and no CFE classes). Black Box WOD/Beginner WOD: Round 1: 30 seconds AMRAP double unders (single unders,) 30 seconds rest Round … Continue reading

19 Comments

Athlete Profile: Caley Crawford

Being the best at something takes a lot of work. Whether you’re an athlete, fire fighter, desk jockey or even the star of a Broadway show, Crossfit can help you be the absolute best at what you do.  So in … Continue reading

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Thursday 130523

Black Box WOD/Beginner WOD: “Fran” 21-15-9 Thrusters 95/65, Pull Ups Competition Team WOD: A. Work up to a max triple push press with a 2 second hold at the top of every rep in 20 minutes. (Ideally you perform 3-5 … Continue reading

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Schedule Changes, Effective June 3rd (UPDATED!)

On the first Monday in June, we will substantially expand our schedule. Our goal is to decrease the athlete-to-coach ratio throughout the day. We will be instituting a hard cap of 18 on the number of people in any class … Continue reading

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Wednesday 130522

Black Box WOD/Beginner WOD: A. Romanian Deadlift 4×3 B. Tabata Intervals (8 rounds: 20 seconds work, 10 seconds rest) of: Toes to bar Jump switch lunges No push up burpee Kettlebell deadlift 2/1.5 pood Competition Team WOD: REST DAY. CFE … Continue reading

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Tuesday 130521

Black Box WOD/Beginner WOD: Squat Snatch 6×1.1 (Includes extended snatch warm up) Competition Team WOD: A. Three rounds for time: 15 hang power cleans (135/95), 15 burpees Rest 10 minutes. B. Five rounds for time: 40 double unders, 250m row … Continue reading

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Monday 130520

Black Box WOD/Beginner WOD: For time: 1000 meter row/run then 3 rounds: 20 pull ups, 40 weighted sit ups 45/25 Competition Team WOD: A. Back Squat 5×3 reps, work up to a heavy set of three B. Snatch Grip Romanian … Continue reading

21 Comments

Sunday 130519

REMINDER: This weekend (and every weekend) all classes occur at our 28th St. location ONLY. Black Box WOD/Beginner WOD: A. For quality: Alternating Turkish Get Ups (8 minutes) B. Push Press: Work up to a 3RM Competition Team WOD: REST … Continue reading

3 Comments

Saturday 130518

REMINDER: This weekend (and every weekend) all classes occur at our 28th St. location ONLY. Black Box WOD/Beginner WOD: A. Hang squat clean: Work up to a heavy single B. Alternating rounds with a partner: 20 minute AMRAP- 10 power … Continue reading

6 Comments
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