Happy 4th of July!

REMINDER: Because today is a holiday, we’re following a Sunday schedule, as reflected on Zen Planner. All classes at our 28th St. location only. Thanks!

Black Box WOD/Beginner WOD:
A. Back Squat 5-5-5
B. Hooverball & Tug of War

Competition Team WOD:
Part A. EMOM 8 minutes: HSPU (You choose rep range and deficit).
Part B. Run 5k for time

Team Dangerous Team WOD (open to all members) on the UWS:
High noon at 157 Columbus, WOD details TBA. [See Facebook invite]

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There’s still time to sign up for Hope for Cures @ CFNYC this Saturday!
Games tix/automatic registration/July schedule/storage bins

Here’s what’s on tap for Friday’s classes, which follow a typical Friday Schedule except: No 26 Street WOD’s at 5:45 AM, 6:45 AM, 5:30 PM, 6:30 PM; No CFE WOD’s:

Black Box WOD/Beginner WOD:
“Elizabeth”
21-15-9
Cleans 135/95
Ring Dips (box dips, parallette dips)

Competition Team WOD:
A1. Bench Press 5×3-4 reps, rest 90 seconds
A2. Clean Deadlift 5×3-4 reps, rest 90 seconds, increase load across sets

Part B. 3×10-15 strict toes to bar

CFE WOD:
NO CFE classes today because of the holiday weekend.

  • Zephan

    I want more Hooverball in my life…. that is all.