Monthly Archives: October 2013

Friday 131025

All-levels WOD/Beginner WOD: “Isabel” Snatch 135/95 pounds Competition Team WOD: Part A. EMOM 6 minutes: Weighted Ring Dips Part B. Front Squat 3×3 Part C. 3 sets for max reps: 1 minute shoulder to overhead (135/95), 1 minute wall balls … Continue reading

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Thursday 131024

All-levels WOD/Beginner WOD: A. Squat Clean 2-2-2-2-2 B. Perform 75 toes to bar, every time you come off the bar do 20 walking lunges. Competition Team WOD: Part A. Clean and Jerk 10×1, every 90 seconds, add per set Part B. … Continue reading


“Lift Up Luke” Charity Event — Sat., Nov. 2nd!

Our November charity event is Lift Up Luke. We are hosting it Saturday, November 2nd for all of our classes. 1 in 50 children are diagnosed with autism and the money raised from this event will go to the Autism … Continue reading

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Schedule Changes, Effective Monday, November 4

Soft Opening of The New Upper West Side Location 157 Columbus Avenue (between 67th and 68th Streets) Enter from Columbus Ave (To the Left of Petco) • Adding 20 WOD’s: Monday through Friday at 6:00 AM, 7:00 AM, 6:00 PM … Continue reading


Wednesday 131023

All-levels WOD/Beginner WOD: A. Thruster 3-3-3 B. “Jackie” 1000 meter row Thruster 45/33 lbs (50 reps) Pull-ups (30 reps) For time NOTE: Because CFE classes @ 26th St. will need all the rowers, “Jackie” will be done at 26th St. … Continue reading


Tuesday 131020

All-levels WOD/Beginner WOD: Back Squat 20 rep max Competition Team WOD: Part A. Practice for 10 minutes Max Height Box Jump. Part B. Front Squat 5×2, rest 60 seconds Part C. 3 rounds: AMRAP Strict HSPU in 1 Minute (Adv: … Continue reading


Monday 131021

All-levels WOD/Beginner WOD: “NATE” 2 Muscle-ups (6 C2B pull ups) 4 Handstand Push-ups (12 push ups) 8 2-Pood Kettlebell swings As many rounds as possible in 20 minutes Competition Team WOD: Part A. Good Mornings – Work up to a … Continue reading


SAVE THE DATE: CFNYC’s first ever CENTRAL PARK TRI!! (Nov. 9th)

What do you get when you add a row boat, a mile run, and a 2 mile bike on a CITI BIKE?? CFNYC’s first ever Central Park Tri!! On Saturday, November 9th, starting at 10am, CFNYC is having a Central … Continue reading

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Sunday 131020

All-levels WOD/Beginner WOD: 3 rounds for time: 12 Deadlifts, 155/105 lbs 9 Hang Power Cleans, 155/105 lbs 6 Push Jerks, 155/105 lbs 400 meter run Competition Team WOD: REST DAY. (Photo credit: Alex Robleto)

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Saturday 131019

All-levels WOD/Beginner WOD: A. Back Squat 10-10-10 B. 10 rounds: 20 double unders, 5 toes to bar Competition Team WOD: Part A. Find 3 RM Front Squat in 10 minutes. Part B. Split Jerk – Work up to a tough … Continue reading

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