Monthly Archives: October 2013

Friday 131101

All-levels WOD/Beginner WOD: “Angie” 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats For Time Competition Team WOD: Part A. Alternating “Isabel” – Every 5 reps switch between Power Snatch and Full Snatch Part B. 25 strict HSPU, 25 strict pull … Continue reading

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CFNYC at the NYC Marathon

We have several members and staff in the NYC Marathon this year. Jen Kim, Tina Yuen, and Stacey Pearson are all running. We will have a CFNYC cheering section located at the Southeast corner of 96th and 5th Ave for … Continue reading

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Happy Halloween!

Don’t forget your costume. THURSDAY 131031 All-levels WOD/Beginner WOD: Run one mile then work up to a heavy set of the complex Squat clean + hang clean + front squat in 15 minutes then run 1 mile. Competition Team WOD: … Continue reading

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Halloween’s not over yet!

This Thursday, October 31st, come to your WOD in a Halloween costume or rock some Halloween spirit. You probably have to go pretend to be a grown up all day on Halloween, but here at the Box, let that inner … Continue reading

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Wednesday 131030

All-levels WOD/Beginner WOD: A. Push Press 3-3-3-3-3 B. 21-15-9 weighted push up 45/25#, weighted sit up 45/25# Competition Team WOD: REST DAY. CFE WOD: “Viking Fran” – Coach Kasey’s version 21 thrusters (95/65) 21 pullups 750 row 15 thrusters 15 … Continue reading

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Tuesday 131029

All-levels WOD/Beginner WOD: 5 rounds for time: 15 deadlifts, 10 front squats 185/105# Competition Team WOD: Part A. Front Squat 5×2 Part B. 5 minute AMRAP: 3 squat cleans (185/135), 7 HSPU Rest 5 minutes. Part C. Rest 5 minutes. … Continue reading

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Monday 131028

All-levels WOD/Beginner WOD: “Amanda” 9-7-5 Muscle-ups (Scaled: Same number of pull ups and dips) Snatches (135/95 lb.) For Time Competition Team WOD: Part A. 4 rounds: 1000 m row, 25 burpees over the erg, 50 double unders, 6 minutes rest … Continue reading

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Sunday 131027

All-levels WOD/Beginner WOD: A. Power clean 3-3-3 B. Five rounds, 50-40-30-20 and 10 reps for time of: Push ups Sit ups Competition Team WOD: REST DAY. (Photo credit: Alex Robleto) November 4 schedule changes

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“How to Row” today, Halloween party tonight!

Click here for details on today’s events. Saturday 131026 All-levels WOD/Beginner WOD: Six rounds for time of: Run 400 meters 25 pull ups Competition Team WOD: Part A. 20 minute EMOM: 3 snatches (odd minutes), 3-5 muscle ups (even minutes) … Continue reading

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Consider your Saturday BOOKED!

We know you’re busy getting your costume ready for Saturday night’s Halloween party (9pm at 28th St), but do yourself a favor, and take an hour out for your fitness. Coach Kasey will be teaching a ‘How to Row’ seminar … Continue reading

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