Choose your own (Sunday) adventure

Try a FREE BEGINNERS’ CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#19 Mon/Wed @ 8pm, starts February 8 (5 slots left)
#20 Mon/Wed @ 8pm, starts March 1

In Manhattan (Upon completion, includes 2 free weeks of classes.)
#101 starts this TUESDAY SOLD OUT!
#102 starts February 9 SOLD OUT!
#103 starts February 15 SOLD OUT!
#104 starts February 15 SOLD OUT!
#105 Tue/Thur @ 9pm, starts February 23 (only 1 slot left!)
#106 Tue/Thur @ 8pm, starts March 2 (5 slots left)
#107 Mon/Fri @ 6am, starts March 8
#108 Mon/Wed @ 8pm, starts March 8 (5 slots left)
#109 Tue/Thur @ 9pm, starts March 16

Sunday 100131
10-9-8-7-6-5-4-3-2-1 reps of the following:
front squats (men: 135# / women: 95#)
kettlebell swings (men: 32kg / women: 24kg)
knees to elbows
Post time to comments.

10:00 AM: Free Beginners’ Class
11:00 AM: 7 x 1 Back Squats or Black Box WOD
12:00 PM: HSPU’s, Squats, Pull-Ups, Pushups or Black Box WOD
1:00 PM: Power Snatch, Snatch Balance, Overhead Squat or Black Box WOD
*Please note that next Sunday we’ll have a new 9:00 AM Workout of the Day class added to the schedule!
Affiliate cup team registration opens tomorrow
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Duck breast with vegetables and goat cheese (recipe and commentary)
Before you swallow what your doctor prescribes, we suggest you read this article
Phat fat
Momofuku’s recipes for pork belly and steamed pork buns (via)
Forget “locavore“…are you a “brocavore”?


  • kj

    Paleo challenge complete! Full update on the blog.
    Also, 50 pullups yesterday, which brings the total to 570. Number is lagging because I’ve been sick most of the week.
    Congrats to all the other participants! Hope you enjoy whatever indulgences today may hold 🙂

  • Hari

    New WOD Classes Starting Next Week:
    Tuesday 6:00 AM WOD
    Sunday 9:00 AM Class
    Schedule Change (Monday thru Thursday) starting the week after next (i.e., Monday, February 8):
    Eliminate 6:00 PM – 7:00 PM WOD
    Eliminate 7:00 PM – 8:00 PM WOD
    Add 6:00 PM – 6:40 PM “Fast Track” WOD
    Add 6:40 PM – 7:20 PM “Fast Track” WOD
    Add 7:20 PM – 8:00 PM “Fast Track” WOD
    “Fast Track” WOD’s are geared towards members who are familiar with the exercises included in that day’s WOD. On “Cindy” days, this will include most members, but on days involving Olympic Lifts and other technical movements, it will likely include only those members with at least three to six months of experience.
    In general, the “Fast Track” will not be the place for people who have just recently finished Elements. If you have questions about figuring out how to scale and/or sub, you should probably avoid the “Fast Track” that day.
    Experienced members should not necessarily seek out the Fast Track WOD’s. The hour-long classes offer the best coaching experience. The Fast Track is intended to accommodate the reality that we live in New York, and often we have very limited time. Also, the Fast Track will allow experienced members the chance to self-manage their own warm up and cool down, provided they do so out of the way of the ongoing classes.
    Finally Note that the Friday Evening Schedule is (and will remain):
    5:30 PM – 6:30 PM WOD (Even when Friday is a Rest Day)
    6:30 PM – 7:30 PM WOD
    7:30 Pm – 8:30 PM WOD
    Friday Evenings, there are no WOD’s on the hour; there is no 8:30 PM WOD; and there will be no Fast Track WOD’s.

  • Mike K

    Made up the Snatch/Snatch Balance/OHS WOD
    28:49 rx’d
    My last 3 rounds felt much better and faster than each of the 1st four. Started out with my grip too wide and took more rest than I would have liked since my wrist was hurting… felt better once I narrowed my grip.
    It took till about round 5 before I started to get in a decent groove with the snatch balances and OHS.
    Great job by everyone! Lots of people working hard in Manhattan today!

  • Ari Karason

    bbwod 14:13RX

  • kj

    Made up yesterday’s WOD at home – 16:18 with 33#
    Stats for the month:
    Sleep: 18/31
    WOD’s: 20/23
    Paleo: 30/30

  • Delayed but final 30 Day Challenge numbers:
    Paleo Diet: 30 Days out of 30!
    WOD: 12 out of 30 (need to fix this!)
    Sleep: 13 (could do better with this)