“How to Row” today, Halloween party tonight!

Click here for details on today’s events.

Saturday 131026

All-levels WOD/Beginner WOD:
Six rounds for time of:
Run 400 meters
25 pull ups

Competition Team WOD:
Part A. 20 minute EMOM: 3 snatches (odd minutes), 3-5 muscle ups (even minutes)
Rest 10 minutes.
Part B. 10 minute EMOM: 5 thrusters (75/53), 5 push ups, 5 burpees, 5 box jumps (24/20)

Be prepared for running intervals with some squats and burpees!! Once again
we will be meeting at 96th and Central Park West at 9am. Please call or
text Coach Kasey if you are lost or running late (408)483-4372

(Photo credit: Alex Robleto)

November 4 schedule changes / Halloween party TONIGHT
“Lift Up Luke,” Sat., Nov. 2 / CFNYC Central Park Tri, Nov. 9

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

All-levels WOD/Beginner WOD:
A. Power clean 3-3-3
B. Five rounds, 50-40-30-20 and 10 reps for time of:

Competition Team WOD:


  • Nicole Phillips

    so… is it choose your own movements for tomorrow’s wod lol?

    • Kyle J Smith

      Pushups, sit ups

  • Matt T

    16:45 Rx

  • Jim S