Black Box WODs, CFE WODs: Friday 120803

Black Box WODs (check schedule for times & locations)
A: Back squat 3×3 @ 75%

B: (Compare to 050721)
5 rounds for time:
45# Overhead Lunge (50 feet)
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Here’s what’s on tap for Friday’s CFE running WODS at 6am, 7am, 8am:
If it’s Friday, it’s Tempo day with Coach Heidi. So meet her at 28th st at 6, 7, or 8am to work on getting your pace per mile FASTER! Free for all members, $10 for non-members.

Be sure to say farewell to our (very first!) summer intern, Susan (pictured below, at left, with Kristina), whose last day is today. We’ll miss you, Susan!

Zoe Smith takes on everyone
Rowers lose their senses during races
Hydrating for performance
Why is a cadence of 180 considered a magic number?
Get out and go deep / More trees, less cancer

Here’s what’s on tap for Saturday’s Black Box WOD classes, all at 28th St. location ONLY:
A: Russian gymnastics warm-up

B: (Compare to 100816)
3 rounds for time:
30 reps, 20#/14# Wallball
30 reps, 75#/53# Squat Snatches

Here’s what’s on tap for Saturday’s Beginner WOD classes, all at 28th St. location ONLY:
A: Back squat 3×3

B: (Compare to 050721)
5 rounds for time:
45# Overhead Lunge (1 Length)
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Please check the comments below for an update on Saturday’s High Noon Hero WODs at noon & 1pm.


  • Crossfit NYC makes the affiliate page on the CF Mainsite. A handful of coaches headed up to Columbia last weekend to judge the RBC Decathlon to find the fittest man and woman on Wall Street. Fun event.

  • Albert Insogna

    A: 155
    B: 13:04

  • michelle_gr

    Susan you will be missed! Especially by Kristina! Who will run out to fetch her her potato chips and juicy fruit?? 😉

    • Kristina Harrow

      Haha! How am I going to get my fix without her? I’m officially taking applications for a personal duane reade runner…fingers crossed 🙂

  • Jai Berg

    Good-bye, Susan! Thanks for all your help!

  • Andy Graves

    90ft rope climb anyone?

  • Luke

    Hey folks. I’m Luke, from Denver, and Crossfit Verve. My wife and I are trying to stay in mid-lower Manhattan for a few days in September. Any recommendations on hotels, sub 300$/night? I appreciate any feedback.

    • Tim

      Hey Luke – try I’m sure you can find something good. Thanks!

      • Luke

        Thank you all very much. Tim, is fantastic.

    • Hi Luke,
      If you are doing the more “touristy” things in Midtown, I would suggest staying somewhere near Times Square or Rockefeller Center. Can’t really help you out with specific places to stay but you can find plenty online. Check out Trip Advisor or even Yelp for good/bad reviews. If you are looking to do more “local, New Yorker-y” types of things, I would suggest somewhere in Lower Manhattan. I live on the Lower East Side and there are great places to hang your hat there. Haven’t looked at prices lately (we’re currently in the high season) but Thompson LES, Hotel East Houston, Hotel Blue Moon, Standard Hotel East and Bowery Hotel, you can sometimes find sub-$300/night rooms there. Cheaper during the week than staying over the weekend. And send our best wishes to Matt Chan. I’m a big fan of his!

    • Andy Graves
  • What is the hero wod for tomorrow?

  • james_vergara

    Made up Nastys Gurls with Coach Brian’s 515 class

    9:31 @135# with c2b Pullups and ring dips

    • Andy Graves


      • james_vergara

        Thanks, Andy, but that distinction should be reserved for those with muscle-ups