Beginner WODs (check schedule for times & locations)
A: Find your one 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.
CFE running WODs at 6am, 7am, 8am (meet at 28th St.)
It’s Tempo Day CrossFitters! If you are training for a half marathon or full marathon, this run should be a staple of your program!
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 Saturday’s beginner WOD classes (check schedule for times & locations):
A: Find Max Height Box Jump
9-7-5 reps for time of:
Challenging-Weight Squat Snatches