Monthly Archives: October 2011

Iron Cross Saturday

Saturday 111022 A. Iron Cross progressions B. WOD: As many rounds as possible in ten minutes of: 10 Burpees 10 Ring Dips 10 Pull-Ups Mike D. has embraced his inner Grace. Have you?

Strong is Happy!

Coach Kev P. knows where it’s at: Friday 111021 A: Overhead Squat 3-3-3 B: Five rounds for time of: 15 Hang Squat Cleans 135/95 (Post Elements 96/65) 30 Push-ups Post time to comments. Great video primer on understanding the various… Read more »

Too big to fail

Thanks to member Paul and former member Emily (who is visiting us briefly!) for modeling our newest shirts, available in person only at CFNYC for just $20 (cash, check or charge). We have men’s t-shirts (pictured), women’s t-shirts (not pictured),… Read more »

Monday’s hero

Monday 111017 A: Deadlift 15-12-9 B: “Nate” Complete as many rounds in 20 minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings (women: 24kg) Post number of rounds to comments. Compare to 110621. Dietary supplements… Read more »

Barbell complex

A: Walk Outs B: Five Rounds For Time (135/95 lbs): 15 Deadlifts 12 Hang Power Cleans 9 Front Squats 6 Push Jerks Post time to comments. Bob Harper of “Biggest Loser” fame with the weekend crew a few weeks ago: