Open WOD 13.5:
Details here. (Schedule info HERE.)
Black Box WOD/Beginner WOD:
[Black Box scaling:] A1: Front squat 3-2-1-3-2-1–increase the load from the 1st to the 2nd wave (i.e., 2nd set should be heavier than 1st) B: 50-35-20 reps for time: Wallball, Pullup, DU
[Beginner scaling:] A1. Front Squat 3×6-8; A2. Pullup 3×8-12 (scale to negatives or partner pullups) B. 40-25-10 reps for time: Wallball, Pullup, DU
CFE WOD:
Tempo Work:
2X2min up tempo
2X3min up tempo
1X4min up tempo
All with 1 min recovery run in between each interval
Leslie and Nicole having some kettlebell photo fun:
Come compete, spectate, & (after) party with us this Saturday, April 6th — DETAILS HERE!
Pistols
Second lives
The sleep-better diet
The obstacle IS the path
Mindfulness requires practice and patience
Updated schedule changes for this last week of the CF Open at CFNYC
Here’s what’s on tap for Friday’s classes:
Open WOD 13.5:
Details here. (Schedule info HERE.)
Black Box WOD/Beginner WOD:
[Black Box scaling:]30 min amrap: 15 unbroken shoulder to overhead, 15 unbroken DUs/30 unbroken SUs, 60 sec. plank hold
[Beginner scaling:]30 min amrap: 10 unbroken shoulder to overhead, 10 unbroken DUs/30 unbroken SUs, 60 sec. plank hold
CFE WOD:
Tempo Day Friday:
2X2min up tempo
2X3min up tempo
1X4min up tempo
All with 1 min recovery run in between each interval