Beware the raccoon-mask!

Try a FREE BEGINNERS’ CLASS: Mondays @ 6:30pm (women-only), Wednesdays @ 9am & 7pm, Saturdays & Sundays @ 10am. Click here for the schedule and to pre-register for a class.

UPCOMING ELEMENTS WORKSHOPS:
#23 (Williamsburg) starts April 19 SOLD OUT!
#115 Mon/Thur @ 6am, starts this MONDAY (only 1 slot left)
#116 starts April 19–SOLD OUT!
#117 Tue/Thur @ 9pm, starts April 27
#118 Mon/Thur @ 7:30am, starts May 3 (4 slots left)
#24 (Williamsburg) Mon/Thur @ 7pm, starts May 3 (2 slots left) (1/2 price = $150)
#119 Tue/Thur @8pm, starts May 4
#25 (Williamsburg) Mon/Thur @8pm, starts May 10 (1/2 price = $150)
UPCOMING ENDURANCE WORKSHOP:
Rowing Workshop — Saturday, May 15th
Sunday 100418
Complete as many rounds in 12 minutes as you can of:
50 pound dumbbell Weighted pull-up, 3 reps
Sprint 50 meters
3 Ring handstand push-ups
Pat Barber 11 rounds. Post rounds and fractions of rounds completed to comments.
HAPPY BIRTHDAY, ALLISON!

Responses

  • Court

    Suggested scaling via Brand X Martial Arts:
    If you have never been upside down on the rings skip straight to the Pack. After the wod, get a spotter and try simply holding a handstand on the rings.
    Big Dawgs
    As Rx’d
    Women – 35#
    The Porch:
    Complete as many rounds in 12 minutes as you can of
    50 pound dumbbell Weighted pull-up, 3 reps
    Sprint 50 meters
    3 Ring handstand push-up progressions
    Pack:
    Complete as many rounds in 12 minutes as you can of
    35 pound dumbbell Weighted pull-up, 3 reps
    Sprint 50 meters
    3 Handstand push-ups
    Women – 25#
    Puppies:
    Complete as many rounds in 10 minutes as you can of
    Pull-ups (assisted or beginner okay) , 3 reps
    Sprint 50 meters
    3 Shoulder presses with heavy (for you) dumbbells
    1 Handstand hold on the wall (scale and use progressions if you have to, but try to get upside down)

  • Hari

    Happy Birthday, Allison!

  • Billy

    Happy Birthday Allison. :)

  • james keller

    5 rounds + 2hspu (subbed 8kg kettlebell (should have done 25# dumbbell) and 25# plate under hspu)
    happy birthday allison! i hope the run and brunch are great!
    also they are shooting an hbo special on madison ave right by the gym – looks very mobster/gangstery with some pretty vintage cars – its pretty cool and if you like old cars you should definitely check it out if it is still going on.

  • Avery

    Happy Birthday Allison!!

  • Tony

    Happy birthday, Allison!

  • Jonathan P

    Happy Birthday, Allison!

  • Mike K

    Happy Birthday Allison!

  • seth

    Happy Birthday Allison!
    Thanks for keeping the blog always updated and running awesome WODs at 12 30!

  • Mike Mishik

    Happy B-day Allison!

  • Adam R

    Happy birthday, Allison! Always like going to your classes, and great work you put into the blog.

  • Chris

    Happy B-Day Allison! yeah, if you haven’t noticed, one of the sets is right below the box, looks like an old store from the LES. Apparently Kate Winslet was on set today. Have to get her up to the box for some burpees.
    6 rounds, 35#/HSPU’s.

  • Sara

    Happy Birthday Allison!

  • Justin Katz

    Happy Birthday Allison!

  • Rickke

    Happy Birthday, Allison! Thanks for all the wonderful things you do for CFNYC.

  • Jai

    Happy birthday, Allison! May your good luck this year be multiplied by the felicitations you receive this day. Happy birthday, happy birthday!