Monthly Archives: March 2014

Tuesday 140401

All-levels/Beginner: A. Deadlift 5-5-5-5-5 B. 21-15-9 reps of: 185 pound Deadlift 95 pound Overhead squat Use one barbell. Have the 45# on the outside. Experienced / Competition: A. Deadlift work up to a heavy double in 20 minutes B. 21-15-9 … Continue reading


Monday 140331

All-levels/Beginner / Experienced / Competition: “KB Swing” Annie 50-40-30-20-10 Double Unders 24/16kg KBS Thanks to all who came out for our End-of-the-Open party! Congrats on making it through all five weeks. Post-Open blues? Time for some good, old-fashioned introspection A … Continue reading


Sunday 140330

All-levels/Beginner: 3 Rounds,  Partner A:  500m Row Partner B: AMRAP 10 Sit Ups 10 Lunges Experienced: “KB Swing” Annie 50-40-30-20-10 Double Unders 24/16kg KBS Competition: REST DAY.


Pizza Party+Throwdown=Happy Close to the 2014 Open Season

Don’t look now, but people are clawing their way through 14.5 as we speak! Talk about going out with a bang. Whether you participated in the Open or not, come to 28th St today at 6pm to celebrate the close … Continue reading

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Saturday 140329

All-levels/Beginner / Experienced: / Competition: Open WOD 14.5: For time: 21-18-15-12-9-6-3 reps of: Thrusters, 95 / 65 lb. Burpees


Friday 140328

All-levels/Beginner / Experienced: Open WOD 14.5: For time: 21-18-15-12-9-6-3 reps of: Thrusters, 95 / 65 lb. Burpees Competition: REST DAY. Top 6 for 14.4 and Top 10 Masters at CFNYC! / Pizza Party on Sat.! Advice for 14.5 “The work’s … Continue reading


Top 6 for 14.4 and Top 10 Masters at CFNYC

Well, that was fun!! How many of you made it to the wall balls? To the cleans? The muscle ups? Back to the row, anyone? (ahem, Sean!) Castro wasn’t kidding when he made up this chipper. Great job to everyone! … Continue reading


Thursday 140327

All-levels/Beginner: 10-Minute AMRAP: 7 Dips 7 Cleans (95#/65#) Experienced: 10-Minute AMRAP: 7 Ring Dips 7 Cleans (135#/95#) Competition: A. Power Snatch 1-1-1-1-1 B. Clean Pulls with Pause 3-3-3-3-3 C. Pendlay Rows 6-6-6 Coach Shannan, Coach Avery, and Ursula Garza Papandrea at … Continue reading



American Whiskey has treated us incredibly well this month, and the happy hours have been a blast! But, let’s be honest, after all those paleo margaritas, it’s time for some pizza. We’re bringing the party home to 28th Street this … Continue reading

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Wednesday 140326

All-levels/Beginner: Back Squat 5-5-5-5-5 Experienced: Back Squat 2-2-2-2-2 Competition: REST DAY. CFE: 30 sec work, 30 sec rest 6 rounds for a total of 30 min Row for cal Knees to elbow Burpees Thrusters (45/33) Hand release push-ups (Photo credit: … Continue reading

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