Monthly Archives: January 2011

Advanced classes are coming!

An announcement from the co-owners of CFNYC: Since our beginning, the Black Box has operated a bit like a one-room schoolhouse, with all of our athletes learning together in the same classes, regardless of experience level. That worked well in… Read more »

Saturday Chipper

Saturday 110129 For time: 20 inch Box jump, 50 reps Rope climb, 5 ascents 1.5 pood Kettlebell swing, 50 reps 50 sit-ups 40 pound dumbbell Hang power clean, 50 reps 800 meter Run 50 Back extensions Post time to comments…. Read more »

Bring a (digital) watch!

Thursday 110127 “Holbrook” Ten rounds, each for time of: 115 pound Thruster, 5 reps 10 Pull-ups 100 meter Sprint Rest 1 minute Post fastest and slowest rounds to comments. U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to… Read more »

Rack Pulls!

Wednesday 110126 BLACK BOX WOD (current skill: deadlift): Work up to 1 set of a 3-rep max. Calculate 110% of that 3-rep max and do 3 sets of 3 rack pulls. Post loads to comments. HAPPY BIRTHDAYS TO YILO &… Read more »

(Very) Cool Runnings

MONDAY 110124 Three rounds for time of: Run 800 meters Rest 2 minutes Post time to comments. Compare to 070218. BLACK BOX EVENTS: Friday Night Faceoff: Jan 28th, 7:00pm, FREE! DAY 24 of the BLACK BOX 30-DAY PALEO CHALLENGE–LINKS: Local-food… Read more »