Beginner WODs, CFE WOD: Monday 120625

Beginner WOD classes at HR:15 and HR:30:
A: Russian gymnastics warm-up

B: “The Bear”
Seven times: Clean, front squat, push press, lower behind the neck, back squat, push press from behind the neck and lower to the floor.

CFE Running WOD at 6AM, 7AM, 8AM (meet at 28th St.)
4 X 400 meters. Each interval is to be run within 2-3 seconds of the previous. The work-to-rest interval is 1:1, which means you will rest the exact time that you ran the 400.
**Bring a running watch if you have one for this workout so you can time your rest to your individual split. Meet Coach Heidi at 28th Street location.

Thanks to Kate Morin of Greatist for this great shot at our 28th St. location:

Here’s what’s on tap for Tuesday’s beginner WODs at HR:15 and HR:30
A: Russian gymnastics warm-up

B: 15-minute AMRAP:
15 Burpees
15 Pullups


  • Jeff D.

    Crickets on the Beginner Board…

    45, 65, 95, 115 (3 reps)

  • Jeff D.

    Crickets on the Beginner Board…

    45, 65, 95, 115 (3 reps)

  • Emily L

    I loved the BEAR!
    finished 4 rounds; 33 lbs, 43 lbs, 53 lbs, 58 lbs.
    It was really nice having a WOD where we focused on taking our time and doing movements independent of each other. My front squat felt stronger than it ever has and that is saying a lot.

  • 4 rounds: 33, 38, 43, 48.

  • Rich J

    4 rnds: 65# 75# 85# 85#

  • AndrewNYC

    Bear with Matt @ 5:15
    #85 #105 #115 #125 #135
    And thanks to Williamson for running a great class!!!

  • Bear

    65 65 65 75

    Not easy after yesterday’s WOD!!

  • Four rounds of the bear at #45 #65 #75 #75. Wish I’d gotten a 5th set in although it was still tough.