Try a FREE BEGINNERS’ CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.
In Brooklyn
#16 Mon/Wed @ 8pm, starts December 7

In Manhattan
#90 is SOLD OUT!
#91 Tue/Thur @ 8pm, starts December 1 (4 slots left)
#92 Mon/Wed @ 8pm, starts December 7 (3 slots left)
#93 Tue/Thur @ 9pm, starts December 8
#94 Tue/Thur @ 6am, starts December 22

Tuesday 091117
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Post time to comments.
Compare to 091011.

Train the mind to run right through winter
5 most insane examples of soccer hooliganism (via)
Your trunk is your internet connection
Useful advice for military folks on how to eat right
Commitment follows competence
Omega-3 eggs


  • SCALING OPTIONS for “Fran”, courtesy of the CrossFit Brand X forums. Note what they have to say about how long “Fran” should take and the different ways in which this workout can be scaled to maintain intensity:
    Big Dawgs:
    As Rx’d
    Women use 65#’s
    “Fran” done well is a 3-5 minute workout. This time try choosing a weight that will let you do the workout with good form in that time. Be warned, the difference between sub 5 and sub 3 in metabolic cost is enormous. (usually intermediate weights are 65-75# for men, and 35-45# for women)
    We have been recommending trying one of these other variations:
    5 sets of 9 each exercise or
    9 sets of 5 each exercise
    Another very valid way of scaling this if you are able to lift 95/65#’s for a few reps but 21-15-9 seems daunting, would be to use the rx’d weight but scale the reps.
    Thrusters, 95/65#
    Pull ups
    If you can manage this in 3-5 minutes with good form, the next time this comes up you might try:
    thruster 95/65#
    Pull ups
    Use appropriate weight
    sub Beginner Pull ups, Jumping Pull ups or Ring Rows as necessary.

  • Justin K

    65 pounds Thruster
    pull-ups rxd

  • GabeK

    New Robb Wolf Podcast is up….get it

  • Hari

    Survey Question:
    The Saturday 11:00 AM WOD class is getting quite crowded, although the 12:00 is not and the 1:00 is very slow. We strongly suspect that the membership would be better served by starting the Saturday WOD classes 30 minutes earlier, at 10:30, 11:30, and 12:30.
    Post thoughts to comments.

  • Michael R.

    65 lbs. Thruster
    Pull-Ups with thin purple band

  • torch

    Fran +Rx – 135# thrusters

  • Jenn Tang

    Can’t make it to the gym today but I’ll make-up Fran on a rest day. In the meantime my friend sent me this link on some guy doing Fran in 1:53. It’s insane.

  • Martin

    Brian CFE – Is CFE tonight at the Mall? If yes will meet you there at 6.45pm –
    If not then can you let me know

  • Martin

    Hari –
    Yes – agree 10.30am Saturday WODs would be better

  • Scott R

    Fran Rx 8:39
    I think starting WODs at 10:30am on Saturdays is a great idea.

  • Gabe K

    10:30 Saturday wod’s also make sense to me.
    Hari, I also think some attention might be paid to handling visitors on the weekends. It seems like the weekend is prime time for drop-ins, but sometimes it is awkward to get them situated while the coach that’s there is finishing up with beginner’s…
    Just my 2 cents.

  • Matt D

    I don’t have an opinion on the earlier classes, but I like the 1pm option on Saturday/Sunday.

  • Lt Gabe

    4:04 rx’d
    In other news I should be back in town for a week starting Sunday. Look forward to seeing everyone.

  • Adam M

    Ditto Matt D.

  • JoeR

    I know it would create staffing issues, but has there been any thoughts about creating two blocks of WODS on the weekends, one for early people and one for late people? In an ideal world I would ordinarily get around to working out around 3 or 4pm.

  • Jai

    I usually go to the noon or 1pm class on Saturday; that works well for me. I suppose 12:30 would be fine, if everyone else favors it.
    I’ll be at CFE tonight. Will make up Fran on the next rest day.

  • kj

    I would love a 10:30 class!
    And I agree that there are two camps of people – those who’d prefer to get their workout done early and be able to do something with the day – or those who would like to start their day with a workout at around 2-3pm. The only true way to please both is to have early and late options, as JoeR suggested.

  • Avery

    First rx’d fran in a long time.
    11:28 minutes
    (Crap ROM on pull ups in second set)

  • Carlos

    I totally agree with JoeR. PLEASE PLEASE PLEASE don’t make the last weekend WOD at 12:30. I struggle enough as it is to wake up in time for 1. It seems that other people agree, because this past Saturday for example there were roughly seven of us in the 1, and likewise the prior Saturday. I personally don’t care what happens to the 11 or 12, because I’ve attended only once, but I’ve attended the 1 many times, so I do care about that one. If anything, please make it later, preferably much later, as Joe suggests. I’m begging you not to make it earlier.
    I’m reaching deep here, but as we get into winter, there’s less of a reason to wake up early, because day-time is less enjoyable because of weather, so you may see more and more people at the last class.

  • Reagan

    As Rx’d 6:54
    Black Box (240,240)

  • Craig F

    I would also vote for 2 blocks of workout times on the weekends (and I realize this could be a pain for the coaches). A 10am-12pm time period and a 4-6ish time period would be awesome. Three classes right in the middle of the day makes you really have to plan your whole day around making it to the gym once you factor in that most of us have a round-trip hour of travel time at least.
    My 2 cents

  • Sara H.

    I second Joe R. and Craig F. 2 blocks would be great. I struggle to make it on Saturday and Sundays on the current schedule due to timing and schedule conflicts. A later afternoon weekend option would be ideal…

  • Rickey

    I would also prefer a later WOD on Saturdays and Sundays. A class sometime between 2pm – 5pm would be great.

  • Matt D

    I also would love a late option. I already struggle a little bit just making it in time for the 1pm class.

  • Adam M

    I am in full agreement with Joe R, KJ, Brad S, Carlos C, Craig F, Sara H, Rickey, and Matt D.
    I might actually start making a later weekend WOD more regularly. Also note that I have a 60+ block trip each way.

  • Jai

    I agree about later WODs on weekends! In fact, what do you think about moving the free beginner workout to the middle period? Start the first WOD whenever is best for the morning people, have the beginner class after, and then two more WODs after that?
    10:30 WOD
    11:30 Beginner
    Half hour break (or more, as I assume whoever’s manning the box might like to run out and grab food)
    1:00 WOD
    2:00 WOD
    Does that work?

  • GabeK

    Could we have a full schedule on Saturdays while expanding mid-morning?
    That would be:
    Unless it’s a rest day….then we can drop off the early morning (6am) and early evening (5pm).
    This should provide adequate time for beginners, elements, and misc. workshops in those open slots.
    How’s that?

  • Jai

    Do you think we could have paleo gummy bears in litle crystal bowls as a welcome when we come in? I think we could ramp up the classiness with that detail.

  • Mike Mishik

    Moving times up 30 minutes on weekends is a great idea.

  • Hari

    (68,54), (55, 42), (61, 48), (33, 18)

  • Martin

    To other (original) Martin
    Good job on CFE tonight!!

  • GabeK

    6:09 RX’d – PR by :18

  • ricardo

    75# thrusters
    Last time (Mid October)

  • kj

    42# and jumping pull-ups

  • 9:52 Rx’d
    last PR was 8:04, bad day, ripped hands, still no excuse for nearly 2 min slower

  • Rickke

    7:49 Rx’d (PR)

  • Mike Mishik


  • Mike K

    5:09 rx’d
    This was horrible tonight. Shoulders were really fired up from yesterday and they didn’t like having anything overhead.
    Not a PR, not very happy with it.

  • Lenny

    4:01 rx’d
    new pr by 1:07

  • Kurt

    Subbed 2 x 1 pood KBs for wrist issues
    4:43. This is a 4:17 PR from the RX weight I did 9 months ago. Kipping makes a big difference.

  • brad s.

    11:30, 85#
    just pathetic after 4 days in vegas. need to improve thruster technique so as not to fry grip.

  • Jai

    Thanks for running CFE, Martin! Do you remember what round we were on for the last run? 7? 9? I fell pretty far short at the end.

  • Matt P.

    9:01 (75lbs. Thrusters)
    Better than my last time by over a minute.
    Still not very good with the thrusters.
    My pull-ups were idiotic by the end.