Category Archives: WOD

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


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


Park WOD!

Our next Park WOD is this Sunday the 13th, we’re running two classes, rain or shine, a 10am and an 11am. They will both be led by the lovely Coach Erica and Coach Sofia! Plan to get there a few … 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


Friday 140704

All levels: “The Seven“ Seven rounds for time of: 7 Handstand push-ups 7 Thrusters (135/95) 7 Knees to elbows 7 Deadlifts (245/170) 7 Burpees 7 Kettlebell swings (32/24 kg) 7 Pull-ups A suicide bomber killed seven CIA officers and one … Continue reading

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