Monthly Archives: November 2013

Location changes for Saturday ONLY

Due to a building-wide emergency water shut down at 28th St on Saturday November 23rd, all WODs at HR:00 will be held on the Third Floor of 26th St. All WODs at HR:30 will be held on the Fourth Floor … Continue reading

Leave a comment

Some classes at our 26th St. location today!

NOTE: Due to a building-wide water shutdown at our 28th St. location TODAY, Saturday, November 23rd, that is beyond our control, ALL WOD classes will meet at our 25 W. 26th St. location. Other classes will still meet at 28th … Continue reading

Leave a comment

Friday 131122

All-levels WOD/Beginner WOD: A. Deadlift 3-3-3-3-3 B. TABATA THIS 8 rounds at each exercise where one round is 20 seconds work, 10 seconds rest. Score is total reps + calories rowed: Row, squat, pull up, push up, sit up Competition … Continue reading

1 Comment

Thursday 131121

All-levels WOD/Beginner WOD: Power clean + Push Jerk 5-5-5-5-5 Competition Team WOD: Part A. 10×1 Back Squat, rest 75-90 s between sets Part B. 3×2 reps Front Squat (Photo credit: Alex Robleto) My new favorite winter activity Strength imbalances: How … Continue reading


Stoked Mentoring Event and Fundraiser — Tues., Dec. 3rd!

Over the past few months, the CFNYC community has done a lot of great fundraising. We wanted to thank you for your work thus far, and to invite you to join us in our last – and biggest – fundraiser … Continue reading

Leave a comment

Wednesday 131120

All-levels WOD/Beginner WOD: A. Perform four heavy rounds of the complex 3 front squats + 6 back squats (Take the bar out of the rack, re-rack between front and back squats with as little rest as possible) B. 10 minute … Continue reading


Belle of Bayside

This Sunday, November 24th we have members competing in the 2nd Annual Belle of Bayside competition. It is an all girls event, and this year it is offering both RX and scaled divisions. The event is largely geared toward new … Continue reading


Tuesday 131119

All-levels WOD/Beginner WOD: “FIGHT GONE BAD“ Wall-ball: 20/14 pound ball, 10/9 ft target. (Reps) kettlebell swing 24/16 (Reps) Box Jump: 20″ box (Reps) Push-press: 75/53 pounds (Reps) Row: calories (Calories) 1 minute at each station, rest 1 minute between rounds, … Continue reading


Monday 131118

All-levels WOD/Beginner WOD: 21-15-9 Deadlift 185/135 & Burpee over the bar Competition Team WOD: Part A1. Bench/Floor Press 5×6-8 reps (3111 tempo), rest 30 seconds Part A2. AMRAP strict pull ups, rest 2 minutes Part B. 3 rounds for time: … Continue reading


Sunday 131117

All-levels WOD/Beginner WOD: Snatch 1-1-1-1-1 Competition Team WOD: REST DAY. (Photo credit: Alex Robleto)

Leave a comment
← Older posts
Newer posts →