Saturday 130601

REMINDER: This weekend (and every weekend), all classes at 28th St. location ONLY. In addition: SCHEDULE CHANGES, effective June 3rd! / CF Games tix for CFNYC members

Black Box WOD/Beginner WOD:
A. In 25 minutes, work up to a heavy set of 2 front squats Tempo: 23×2
B. For quality: Max strict pull up in 5 minutes

Competition Team WOD:
Skill: Rope Climbs (accumulate 6-10 rope climbs working on foot work)

A1. Weighted Dips 3-4 reps x 4 sets
A2. Weighted Chins 2-3 reps x 4 sets, rest 2 minutes between sets

B. Snatch Complex, then work on Snatch Technique for 25-30 minutes.

C. For time: 50 wall balls (25/16#), 40 pull ups, 30 thrusters (95/65#)

D. 2 sets: max plank hold alternate with a max neutral grip pull up hold.

“The last 7:45am class ever”–thanks to Coach Kyle for this pic! :)

Here’s what’s on tap for Sunday’s classes, all at our 28th St. location ONLY:

Black Box WOD/Beginner WOD:
A. Hang Squat Snatch + Squat Snatch 6×1+1
B. 6 minute time cap: 50 toes to bar (v-ups) then AMRAP double unders (score is total double unders)

Competition Team WOD:


  • QtPiK8

    Is 26th street open tomorrow? I want to stop by and pick up my Oly shoes.

    • Hari Singh

      It is not.