Author Archives: Allison Bojarski

Sunday 140713

Park WOD: Announced upon arrival in the park! Details about Park WOD here. All-levels/Beginner: “Brenton” Five rounds for time of: Bear crawl 100 feet Standing broad-jump, 100 feet Do three Burpees after every five broad-jumps. If you’ve got a twenty … Continue reading

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Saturday 140712

All levels: Open Test #2: “Fran” 21-15-9 reps for time of: Thrusters (95/65) Pull ups “Fran” is a classic benchmark WOD, perhaps the most infamous of all the “Girl” WODs. In class, coaches will review scaling and the difference between … Continue reading


Friday 140711

All-levels/Beginner: Team Chipper: 30 cal row 30 (each leg) walking lunges 30 Russian kettlebell swings (32/24 kg) 30 wall balls (20/14) 30 shoot thrus on parallettes 30 jump squats 30 hang power cleans (95/65) 30 plank ups 30 V-Ups This … Continue reading


Thursday 140710

All-levels/Beginner: A. Deadlifts: Work up to a heavy double in 8 minutes. B. For time: 800 m Run 21 Deadlifts* 400 m Run 50 Box Jumps 400 m Run 21 Deadlifts* 800 m Run *Deadlift weight based on percentage of … Continue reading


Wednesday 140709

All-levels/Beginner: A. 5 sets: Snatch+2 Overhead Squats B. 10 minute EMOM: 10 alternating pistols and 10 hollow rocks each minute Experienced: A. 10 minutes to establish Max Height Box Jump B. 7 sets: Squat Clean + Hang Squat Clean + … Continue reading


Tuesday 140708

All-levels/Beginner: 20 min AMRAP: 5 Toes to Bar 10 Push Ups 15 Russian Kettlebell Swings (32/24 kg) Experienced: A. Kip/Butterfly Pull up Practice B. 4 Rounds each Partner A: 500 m row Partner B: 3-5 Strict Chest to Bar Pull … Continue reading


CFNYC represents at Tri-State Games!

A Big Congratulations to the three CFNYC teams that competed at this year’s Tri-State Games in Sayreville, New Jersey last weekend. This was an RX division only team event. All teams displayed excellent teamwork and had outstanding finishes in their … Continue reading


Monday 140707

All-levels/Beginner: Back Squat 5×5 (80% of 5 RM, 1st Exposure) or Find your 5 RM (if you missed last week) [click here if you haven't already read the Back Squat Cycle update] Experienced: Snatch Technique A. 2 Snatch Deadlifts +1 … Continue reading


Sunday 140706

All-levels/Beginner: Partners A and B AMRAP: 1 length Wheelbarrow each 1 length Farmer’s Carry each (AHAP) While Partners C and D each complete: 150 Squats 100 Sit ups Partition reps as needed. Switch After completion of the couplet. Partners A … Continue reading

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Saturday 140705

All-levels/Beginner: Conditioning Intervals (40 s on/40 s off) 1. TGUS, alternate each rep (16/12 kg) 2. Row for Calories 3. Wall Walks 4. 10 Unbroken Wall Balls (20/16) then AMRAP No Push up Burpees 5. Double Unders 7 rounds Experienced: … Continue reading

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