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


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


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


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


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


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


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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