Wednesday 121226

Black Box WOD/Beginner WOD:
3 rounds: 2:30 to complete 10 kettlebell swings, 20 pushups, 30 situps; rest 2:30

[Beginner scaling: 3 rounds: 3 minutes to complete 10 kettlebell swings (Russian), 20 pushups, 30 situps; rest 3 minutes]

SCHEDULE REMINDER: CFE classes resume this Friday, December 28.

The 8am CFE class turned out to be all guys (and therefore no woman who could be “Queen of the Erg”) so instead, 2nd place went to Arthur, at right, in the lovely tiara, next to Jonny, in the crown, who took first! Props to Arthur for being a good sport about it and giving us his best McKayla face.

You are the one
Why running makes us happy: The importance of flow

Avocado chocolate “milkshake”
Why we know but don’t do
To dance with his daughter (CF Journal–free download)

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

Black Box WOD/Beginner WOD:
A: 7 sets: 1 hang clean + 2 front squats

B: Tabata squats


  • Justin Katz

    Black Box WOD
    Round 1: 1:17
    Round 2: 1:18
    Round 3: 1:10
    Will Cashout: 30 Burppe Pull-ups for time:2:20

  • Albert Insogna

    All 3 rounds in the 1:30-40 range, with 32kg to eye-level. Cashout 50 t2b, 3:39 I think?