Tuesday 130827

All-levels WOD/Beginner WOD:
MAN OVERBOARD
3 rounds of:
250m row
ring dips
kettlebell swings
pull-ups
thrusters 65/45
Timekeeper is the 250m row; 1m rest between rounds (every athlete performing every movement once constitutes one round)

Competition Team WOD:
Part A. Front Squat 5×2, rest 90 seconds
Part B. Snatch Grip Romanian Deadlifts 5×5
Part C. 3 rounds: 15 unbroken deadlifts (155/105#), 20 unbroken box jumps (24/20)
rest 2 minutes

Coach Brian went on vacation in Ukraine and decided a handstand pic was played out and gave us this instead:
image (3)

Schedule changes, effective Tuesday, September 3rd
CFNYC gets a shout-out in Well+Good NYC
Tips make you better but tips don’t make you good
High-protein intake myths & misconceptions about safety, part 1
5 best sleep-tracking gadgets or apps
6 tips to be a good crossfitter

Here’s what’s on tap for Wednesday’s classes:

All-levels WOD/Beginner WOD:
21-15-9 Squat Snatch 95/73, pullup

Competition Team WOD:
REST DAY.

CFE WOD:
In groups of 3:
Row a total of 12,000m, 500m at a time

Responses

  • Anthony

    Am I reading the Well+Good NYC article correctly—Are we getting another floor at 26th street? Timing?

    • Hari Singh

      Uncertain, long-range (9 – 18 months away) if it happens.

      • Anthony

        OK—Thank You Hari…

        • http://www.joshuanewman.com Joshua Newman

          Just to clarify, the long-range uncertain plan would be for another floor at *28th*. Our lease ends at 26th St in the not-too-distant future, and we’re figuring out replacement options that are a step up / on par with the physical infrastructure standard set by 28th / UWS.

          • Anthony

            Thanks Joshua-that makes sense—I thought 26th was eventually closing…Looking forward to seeing how the plans progress.

  • Charlotte Goins

    Travel WoD 5:
    100 jumping jacks
    75 air squats
    50 push ups
    25 Burpees
    15 sit ups
    5 t2b
    Time: 11:20

  • Nicki Osborn

    Total reps: 225 (…the same as when I did FGB) with 16kg Russian swings, jumping pull ups, 45# thrusters & parallette dips
    Total team time: 21:something
    Cash out: 100 walking lunges