Monthly Archives: September 2013

Tuesday 130917

All-levels WOD/Beginner WOD: A. Back Squat 3-3-3 B. 5 RFT: 40 double unders, 10 toes-to-bar Competition Team WOD: Part A. Back Squat 7×2 Part B. 15 minute AMRAP: 3 wall walks+30 unbroken double unders+15 unbroken wall balls (25/16#) (Photo credit: … Continue reading

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Monday 130916

All-levels WOD/Beginner WOD: THE BEAR COMPLEX 1 set is 1 round of: power clean front squat jerk back squat behind the neck jerk Work up to the heaviest set possible. Perform 8 sets total. Competition Team WOD: Part A. Find … Continue reading

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Sunday 130915

REMINDER: This weekend (and every weekend) all classes at our 28th St. location ONLY. All-levels WOD/Beginner WOD: A. Back Squat 5-5-5 B. 4 RFT 400m Run 50 air squats Competition Team WOD: REST DAY. Coach Avery writes: “I recently competed … Continue reading

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Saturday 130914–including CFE in Central Park!

REMINDER: This weekend (and every weekend) all INDOOR classes at our 28th St. location ONLY. Today’s CFE class meets in Central Park (see below for details). All-levels WOD/Beginner WOD: 12.3: Complete as many rounds and reps as possible in 18 … Continue reading

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Friday 130913

All-levels WOD/Beginner WOD: Power Clean 1-1-1 Squat Clean 1-1-1 Front Squat 1-1-1 Competition Team WOD: Part A. 1 mile run Part B. 7×1 Snatch Balance Part C. Power Snatch TNG EMOM 8 minutes, 6 reps Part D. Max Reps double … Continue reading

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Schedule Changes, Effective Monday, September 30

Weekday Mornings (Kyle, Third Floor, 26th Street) The 5:45 AM WOD will be eliminated. The 6:45 AM WOD will move to 6:30 AM A new 7:30 AM will be added Reason: With the creation of the 5:20 AM WOD in … Continue reading

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Thursday 130912

All-levels WOD/Beginner WOD: A. Push Press 3-3-3-3-3 B. The Fit Minute 10 rounds where one round is 20 seconds of each movement: Air Squat Push Up Kettlebell Swing 24/16 Competition Team WOD: Part A1. Front Squat 3×3 Part A2. Weighted … Continue reading

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Zen Planner Update

We have several times as many members and classes as even most of the largest other CrossFit gyms. As a result, our membership software, Zen Planner, has occasionally had trouble keeping up. We met with their team out at the … Continue reading

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Honoring 9/11

Join us today while we pause to remember 9/11. We are doing the CrossFit Hero WOD named “Daniel” to honor all of the fallen heroes.

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Wednesday 130911

All-levels WOD/Beginner WOD: “Daniel” For time 50 Pull-ups 400 meter run 21 Thruster 95/65 800 meter run 21 Thruster 95/65 400 meter run 50 Pull-ups Competition Team WOD: REST DAY. CFE WOD: “Kelly” 5x 400 m run 30 box jumps … Continue reading

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