All-levels WOD/Beginner WOD:
“Coach Michael’s Beach Body Workout”
5 rounds:
1 pull up, 2 push ups
2 pull ups, 4 push ups
3 pull ups, 6 push ups
…
Round ends when either movement is not done unbroken. Score is number of total reps in lowest round. Rest as much as needed between rounds.
Then
21-15-9
Wall balls
Toes to bar
Competition Team WOD:
Part A. Strict Press 10×2 reps, rest 90 seconds between sets.
Part B. 2 k Row for time.
“Sun’s out, guns out.” In honor of “Coach Michael’s Beach Body Workout” today, Michael & Bobby posed in our new CFNYC shirts which are only $10 and come in tank and t-shirt options!
6 Olympic weightlifting habits to break today
Legs-up-the-wall restorative pose
Give it a minute
A low-tech, non-chemical mosquito deterrent
Fighter: Eric Magee

Here’s what’s on tap for Friday’s classes:
All-levels WOD/Beginner WOD:
“CFNYC Triathlon” For time: row 1600 meters, run 1 mile, 300 double unders (600 single unders)
Competition Team WOD:
Part A. Squat Clean Ladder 4-1 reps
Part B. 3 rounds:
10 OHS (155/105)
10 box jumps (30/24)
CFE WOD:
MILE TIME TRIAL
Time to see how fast you can run a mile!