Monday 131014–Columbus Day holiday schedule

Columbus Day Schedule:

All WOD Classes normally at 26th Street are canceled.

All CFE Classes are canceled.

Everything else, including Elements at both locations, is normal.

All-levels WOD/Beginner WOD:
Snatch + Hang Snatch + Overhead Squat 8×1+1+1

Competition Team WOD:
Part A. 5 minute EMOM: 5 strict chest to bar chin ups (weighted if possible, supinated grip)
Part B. “D.T.” 5 rounds for time: 12 deadlifts (155/105), 9 hang power cleans (155/105), 6 shoulder to overhead (155/105)

2x100m sprint
2x 300m sprint
2x 400m sprint
full recovery in between each sprint

A big congratulations to Courtney S., our second-ever new mama at CFNYC! Presenting Hannah Rose, born October 4 at 9:57, 6 lbs 8 oz.:

Here’s an awesome pic of Courtney in action at 7 weeks pregnant. I asked her how her training went during her pregnancy and she said: “I trained up until the day before I gave birth. Modified Avery’s [competition team] programming to what I needed based on how far along I was. Did ‘Barbara’ at 36 weeks. ;)”

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

All-levels WOD/Beginner WOD:
5 Pull-ups
10 Push-ups
15 Squats
As many rounds as possible in 20 min


5 Handstand push-ups
10 1-legged squats
15 Pull-ups
As many rounds as possible in 20 min

Competition Team WOD:
Part A. 3 rounds: 1 minute box jumps (24/20), 1 minute kettlebell swings (32/24 kg)

Part B1. Front Squat 5×2, rest 60 seconds
Part B2. Weighted Ring Dips 5×3, rest 2 minutes
Part C. 3 rounds: 1 minute box jumps (24/20), 1 minute kettlebell swings (32/24 kg)


  • Brad Hoover

    A: Snatch balance progression 45-65#
    B: Snatch + hang snatch + OHS 65-85#
    C: Partner EMOM for 12min with Mike alternating snatch + hang snatch + OHS 65# and 10 burpees

    See you tomorrow morning Cindy.

  • AndyK

    Glad to work on this before the Dynamix Duo comp on Sunday. Worked up to 135 for the complex, which was a bit shocking since I have only hit a 140lb snatch.

  • Eric

    Ugh my form: 65-85-105 progression.