Monthly Archives: August 2013

Saturday 130810

REMINDER: This weekend (and every weekend), all classes at our 28th St. location ONLY. All-levels WOD/Beginner WOD: A. Squat Clean 2-2-2-2-2 B. 3 min AMRAP burpees, 1 min rest, 2 min AMRAP burpees, 1 min rest, 1 min AMRAP burpees… Read more »

Friday 130809

All-levels WOD/Beginner WOD: Row 1000 meters then 21-15-9 pull ups, weighted sit ups 45/25 then run 1 mile Competition Team WOD: Part A. Good Mornings, 5×3-4 reps Part B. 3×1000 meter row, 5 minutes rest between sets CFE WOD: Run… Read more »

Thursday 130808

All-levels WOD/Beginner WOD: A. AMRAP body weight back squat B. AMRAP body weight deadlift  Competition Team WOD: Part A. Bench Press 1 RM. Part B. 10 rounds for time of: 3 front squats (185/135#), 3 burpees, 3 chest to bar… Read more »

How to CrossFit

While we try to wedge as much instruction as we can into each of our WOD classes, we realize there are topics our members want to learn about that we can’t just squeeze in around the workout. We get frequent… Read more »

Wednesday 130807

All-levels WOD/Beginner WOD: 3 rounds: 2 minute AMRAP each: Power snatch 135/75, box jump 24/20, hand release push up, reverse overhead lunge 45/25; rest 2 minutes between rounds Competition Team WOD: REST DAY. CFE WOD: 3x 200 m run 50… Read more »

Tuesday 130806

All-levels WOD/Beginner WOD: 21-15-9 front squat 135/95, pull up Competition Team WOD: Part A. 5 sets of Barski Snatch (3 consecutive high hang snatches at 50%,55%,60%,65%,65% of max snatch) Part B. 6×4 Back Squats (Photo credit: Alex Robleto) Resveratrol Blocks… Read more »

Monday 130805

All-levels WOD/Beginner WOD: A. 10 rounds: Max effort strict ring dips (box/parallette dips,) score is lowest round B. 21-15-9 reps for time of: Wall ball sit up 20/14 Wallball “2-fer-1s”, 20/14 Competition Team WOD: Part A. Run 1 mile. As… Read more »

Sunday 130804

REMINDER: This weekend and every weekend, all classes at our 28th St. location ONLY. All-levels WOD/Beginner WOD: “Scott’s Mom” An oldie but goodie, invented by early CFNYC’er Scott Blanchard, and so named because we had quite a bit to say… Read more »

Saturday 130803

REMINDER: This weekend and every weekend, all classes at our 28th St. location ONLY. All-levels WOD/Beginner WOD: A. “Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals… Read more »

CFNYC takes on the world!

Well, not yet. BUT we have been invited to participate in a local TWO day competition called: Long Island City Fall Brawl. It is hosted by NYC Affiliate League and will take place on September 7-8th. Some things to note:… Read more »