Friday 121102

We’re happy to announce we’ve reinstated BLACK BOX WODs (at 26th) and BEGINNER WODs (at 28th) (as opposed to ALL-LEVEL WODS we’d been running earlier this week due to the hurricane) in addition to INDOOR CFE WODs (at 28th). Please read today’s schedule options closely:

Our schedule for Friday, November 2nd:

BLACK BOX WOD classes:
Sara teaches: 6AM, 7AM, 8AM, 9AM–26th St. (showers available until 11am)
Avery teaches: NOON, 1PM, 2PM, 3PM, 4PM–26th St. (showers available entire time)
Kevin teaches: 4PM, 5PM, 6PM, 7PM, 8PM –26th St. (showers available until 9pm, CORRECTION: last class tonight is at 7PM, not 8PM)

Kyle teaches: 6:15AM, 7:15AM, 8:15AM, 9:15AM–28 St.
Brian teaches: 4:15PM, 5:15PM, 6:15PM, 7:15PM–28 St.

INDOOR version of CFE WODs:
Heidi teaches: 7AM, 8AM, 9AM–28th St.

No Elements Classes today. No Free Intro classes today.

The showers at 26th St are working, and are open to attendees of either Black Box or Beginner WODs. Please bring a towel if you’d like to shower.

* * * * *

Modified-schedule BLACK BOX WODs (see schedule above):
A: Back squat 3×5

B: “Burping Fran”
21-15-9 reps for time of the following:
95#/65# Thrusters

Modified-schedule BEGINNER WODs (see schedule above):
A: Back Squat 3×5

B: Scaled “Burping Fran”:
21-15-9 reps for time:
Thrusters (75#/53#)

INDOOR CFE WOD classes with Coach Heidi (7AM, 8AM, 9AM; all at 28th St.):
A: Handstand walk accessory work

B: 3 rounds for time:
1min Max Distance Row
1min Max Air Squats
1min Max Push-ups
1min Max Sit-Ups

C: Ab Cashout

Thanks to Coach Sully for this photo from his 6am “Storm Troopers” on Monday morning–what a week it’s been!

Fitness vs. sport
Setting goals
Salted chocolate pears / Viking hash rosti
Distribution disruption
In case you missed it…NOVEMBER 2012 SCHEDULE CHANGES!

Here’s what’s on tap for Saturday’s classes (class times & locations to be announced shortly–check comments below following a normal schedule at 28th St.):

BLACK BOX WOD classes:
A: Clean & jerk skill work

B: “Big Red”
5 Cleans 135#/95#
10 Box Jumps, 24″
15 Hand-Release Pushups

A: Clean & Jerk Practice

B: 15 Minute AMRAP:
4 Cleans (105#/73#)
8 Box Jumps (20″)
12 Hand-Release Push-Ups


  • Hari Singh

    Saturday is a normal schedule.

  • Mel_Hullings

    Please bring back the 8pm (8:15pm) class with Kevin, we are loving it!

  • kev p

    Just a reminder, no 8pm wod class tomorrow night.

  • T-Money

    Will you also not turn away people from full classes? Those beginner WODs filled up quite quickly

  • Sara

    Also a reminder, THERE IS NO 10AM CLASS TODAY. The showers will be available until 11am.

  • NickA


    A: 175,175,175

    B: Burping Fran: 13:30 using 75# thrusters
    Fran’s belching was a lot more painful to deal with than I anticipated

  • Chris

    Bummer Kevin, 8pm was a good time. Maybe we can get 815 going again. Hari?

    • Hari Singh

      Next schedule change will be for Monday, December 3. Putting the final touches on it this week.

  • Jim S

    You know how “you got peanut butter in my chocolate” is supposed to signify a kind of wonderful serendipity? Well, burpees in my Fran, is well, the opposite of serendipity. Holy shit, who thought this one up? 🙂 Also, what’s the opposite of anticipation?

    • Jim S

      A: 205, 210, 210 (best yet at that rep scheme. slowly creeping up in weight).
      B: 75lb thrusters. 12:43

    • Jana B.

      Dread…and I had it too

    • This terrible fever dream of a WOD is my fault.

      On the plus side, as we have no dumbbells, you’re spared the original version, which involves 45# DB thrusters instead of 95# BB ones. Horrific.

    • This terrible fever dream of a WOD is my fault.

      On the plus side, as we have no dumbbells, you’re spared the original version, which involves 45# DB thrusters instead of 95# BB ones. Horrific.

      • Jim S

        You know what? I ended up kinda liking it. Though if I had done it Rx’d on the thruster weight I might have had to schedule a second hour. Glad I didn’t know about the dumb bells.

  • Aaron s

    Worked out at crossfit scardale
    Crossfit total: bs 315, strict press 190 dl 425 = 930

    Pr for all 3, back squat went up 30 lbs, can thank Brian d for that.. Marching toward 1000

  • Jana B.

    A: BS 143-143-148
    B: Burping Fran 14:59 53# and green band
    C: 30 min row

  • A: 68#

    B: Burping Fran, 12:37 with 20# and blue band

  • Judy

    A: 83# back squat because my mobility sucks! Thanks for all of the tips!!

    B: 12:00 burpee Fran with blue band and 53#

    C: walked 30 blocks with 30# of laundry because I’m OCD about having clean clothes!! Functional fitness pays off!

    Thank you so much for letting us charge up and take hot showers this week! It truly was my highlight each dark, cold day! CFNyc rocks!