Sunday 120923

REMINDER: This weekend and every weekend, all classes are at our 44 W. 28th St. location ONLY. Thanks!

Black Box WODs (check schedule for times):
A: Mobility work

B: “Helen”
Three rounds for time:
Run 400 meters
Kettlebell swings, 21 reps @ 24kg/16kg
12 Pull-ups

Beginner WODs (check schedule for times):
A: Press 3×3 @ 75% of 1RM

B: 21-15-9 reps for time:
Overhead Squat (use a challenging weight)

“Team Slow Pokes,” pre-CMC Urban Assault! (From left: Sophie, Zoe, Jenn, and Andrea). Stay tuned for lots more CMC photos, coming soon!

Here’s what’s on tap for Monday’s classes:

Black Box WODs (check schedule for times and locations):
A: Clean & Jerk 5×2 @ 85%

B: Tabata ring rows

Beginner WODs (check schedule for times and locations):
A: Mobility Work

B: Modified “Helen”
Three Rounds For Time
50 Double Unders
21 Kettlebell Swings (16 Kg / 12 Kg)
12 Pull-Ups

CFE WODs (6am, 7am, 8am; meet at 28th St.):
Tag Team Wod: One partner runs Shuttle Sprints while the other performs an exercise and then the sprinter tags his/her partner and they switch roles. The three exercises will be burpees, pushups, and tuck jumps. Total Rounds for time will be 3.


  • Albert Insogna

    Helen 15:53. Did 21 pullups by mistake first rd.

  • Caley

    was feeling pretty good after cmc yesterday-decided to do Helen on a whim this morning. Now- I can’t walk. 15:54(16kg/green band)