Black Box WODs (check schedule for times & locations)
A: Russian gymnastics warm-up
B: Clean one rep every minute on the minute for 15 minutes. Post the highest and lowest loads to comments.
CFE running WOD classes at 6am, 7am, 8am (meet at 28th St.):
All Hail to the half mile! It’s 800 meter day with Coach Heidi. How many? Four! 4 X 800m with full recovery.
Meet Coach Heidi at 28th Street at 6am, 7am, or 8am. It’s free to all CFNYC members and $10 for non-members.
Here’s what’s on tap for Thursday’s Black Box WOD classes (check schedule for times & locations):
A: Find your 1 rep max on the front squat
B: “Tabata This”
Tabata Intervals (20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.