Black Box WOD/Beginner WOD: Bear complex: 5 rounds: 3 reps of the complex- Power clean Front squat Push press Back squat Behind the neck push press (Add weight each round, work to heaviest set possible) CFE WOD: “Time To Chip… Read more »
Monthly Archives: April 2013
Tuesday 130423
Black Box WOD/Beginner WOD: A. Back Squat 4×4 (4-8) (work up to the heaviest set possible, maintaining the speed on the ascent) B. 3 min AMRAP burpees, 1 min rest, 2 min AMRAP burpees, 1 min rest, 1 min AMRAP… Read more »
Monday 130422
Black Box WOD/Beginner WOD: A. Power Snatch 6×2 (work up to the heaviest set possible with perfect form) B. Kipping toes to bar: Practice, then for quality: 3×5-15 unbroken (hanging leg raise) C. 8 Rounds of 30 seconds russian kettlebell… Read more »
Sunday 130421
Black Box WOD/Beginner WOD: A. Back Squat 4×6 (6-8) (work up to the heaviest set possible, maintaining the speed on the ascent) B. Accumulate 3 minutes in an L-sit C. 3 rounds for time: “400” meter run, 20 walking lunges… Read more »
Saturday 130420 (plus an announcement!)
Black Box WOD/Beginner WOD: A. Unbroken strict Pull Ups EMOM for 10 minutes: choose a consistent rep range that allows you to succeed; i.e., 6 strict pull ups each minute B. Practice: triple unders (Beginners: practice: double unders) C. 15… Read more »
CFNYC Throwdown + Jason’s Going Away Party (Sat., April 27th)
From Coach Jason: As many of you know, I will be leaving at the beginning of May to move to Virginia. And what better way to have a going away party than to put our gym’s top athletes through a… Read more »
Friday 130419
Black Box WOD/Beginner WOD: A. Press 4×6 (6-8) (work up to the heaviest set possible, maintaining the speed on the ascent) B. Overhead squat- work up to a heavy set of 3 (Beginners: Practice/mobilize- overhead squat) C. 21-15-9 overhead squat… Read more »
Thursday 130418
Black Box WOD/Beginner WOD: A. Clean Deadlift 4×6, reset between each rep (6-8) (work up to the heaviest set possible, maintaining the speed on the ascent) B. EMOM for 5 minutes: 3 power cleans 135 (105)/95 (65) then for the… Read more »
Coaches Kyle & Sully: Gettin’ With The Program
With nearly 50 classes to teach between them each week, as well as their own personal training pursuits and lives outside of the gym, you would think coaches Kyle Smith and Mike Sullivan would have a full schedule and little… Read more »
Wednesday 130417
Black Box WOD/Beginner WOD: A. Power Snatch 5×3 (work up to the heaviest set possible with perfect form) B. Practice: double unders C. EMOMx16: Even: 2 Power Snatch 135 (95)/95 (65) Odd: AMRAP double unders (single unders) CFE WOD: Let’s… Read more »