Friday 130705

REMINDER: Today’s classes follow a typical Friday Schedule except: No 26 Street WOD’s at 5:45 AM, 6:45 AM, 5:30 PM, 6:30 PM; No CFE WOD’s. Thanks!

Black Box WOD/Beginner WOD:
Cleans 135/95
Ring Dips (box dips, parallette dips)

Competition Team WOD:
A1. Bench Press 5×3-4 reps, rest 90 seconds
A2. Clean Deadlift 5×3-4 reps, rest 90 seconds, increase load across sets

Part B. 3×10-15 strict toes to bar

NO CFE classes today because of the holiday weekend.


There’s still time to sign up for Hope for Cures @ CFNYC tomorrow, Sat. July 6th!
Games tix/automatic registration/July schedule/storage bins

Here’s what’s on tap for Saturday’s classes, all at our 28th St. location ONLY (and following a normal Saturday schedule):

Black Box WOD/Beginner WOD:
Hope for Cures
3 rounds, 1 minute at each station, rest 1 minute between rounds:
Burpees, Power Snatch 75/53, Box Jump 24/20, Thruster 75/53, Chest to bar pull ups

Competition Team WOD:
Part A. Muscle Snatch 3×3
Part B. 25 minutes to work up to a heavy snatch
Part C. 6×1 reps Back Squat


  • reisbaron

    Power Elizabeth Feb 2012 – 7:32 w/ 115# power cleans.
    Today – 9:11 @ 135# (parallette dips). Not happy with the result. Maybe next time…

    • michael saterman

      but you lifted an extra 900# in that 1:39…

    • Jana B.

      Ack! Totally forgot Elizabeth is squat cleans. Now I’m dreading this afternoon even more!

      • reisbaron

        Morning classes went with power across the board…might be up to you…

        • Jana B.

          I decided that a drink….er, I mean a rest day was the best idea 😉

  • Vince

    May 2012: 11:09 at 75lbs
    Today: 5:04 at 85lbs

  • Nicki Osborn

    Sept 2012 (my second week post-Elements): 8:52 with 25# & hand-release push ups
    Today: 8:31 with 45# & dips on a squat rack/box dips

  • Amber Rodriguez

    Elizabeth (power + parallettes)
    May 2012 – 6:13 (38#)
    Today – 9:38 (83#)


  • Zephan

    Elizabeth: 6:35 at 115#