Category Archives: WOD

Thursday 140717

All-levels/Beginner: 3 Rounds For Time: 500m Row 25 Thrusters (45/33#) 15 Pull ups Rest the Time it takes your “Partner” to complete the round, but start on “the minute” Experienced: A. Deadlift 5×3 B. For time: 25 Burpees then 3 … Continue reading

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Wednesday 140716

All-levels/Beginner: A. Deadlift 7×1 B. 10 Min AMRAP: 2,4,6,8,… Lateral Over the Bar Burpees Deadlifts (up 65% of max today or deadlift weight you used 7/10/14) Experienced: A. Deadlift 5×3 B. For time: 25 Burpees then 3 Rounds: 15 Ring … Continue reading

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Tuesday 140715

All-levels/Beginner: A. Skill: Handstands B. 3 rounds for time of: 30 Sit ups 30 America Kettlebell Swings (24/16 kg) 30 Tuck Jumps 30 Goblet Reverse Lunges (24/16 kg) Rest 3 minutes Experienced: A1. Bench Press 5×5 @ 75-80% of 1RM … Continue reading

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‘How To’ Seminars are back!

CFNYC we have good news! Really, it’s good news, I swear. We’re firing up ‘How To’ seminars again. We plan to be running them on a 6 month cycle, two a month, typically on the 2nd and 4th Sunday of … Continue reading

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Monday 140714

All-levels/Beginner: A. Back Squat 5×5 (80%+5# of 5RM, 7th Exposure). B. EMOM 12 Minutes, 3-5 Strict Pull ups (Scale: 1-2 Negatives with static hold above the bar.) Experienced: A. Back Squat 5×5 (7th Exposure) B. AMRAP Back Squat (20X0 tempo … Continue reading

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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

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New Pricing and Membership Options

Effective August 1, we will be offering a new “Off Peak” membership option for $149 per month. The off-peak membership will exclude only those classes that start on weekdays before 8:30 AM and weekdays at or after 4:30 PM. All … Continue reading

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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

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Women’s Open Tank Tops

Hey Ladies- Anyone who bought a women’s Open tank top has another tank here at 28th St. for free. There was a printing error and the ink cracked on many of the shirts, so they reprinted the shirts for us … Continue reading

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