Monthly Archives: December 2013

Friday 131213

All-levels WOD/Beginner WOD: A. Front squat 3-3-2-2-1-1-1 B. 3 rft: 15 hang power clean 115/75, 15 burpees Competition Team WOD: Part A. 4-5 sets: 1 Hang Squat Clean+2 Front Squats+1 Push Press Part B. 10 minute EMOM – 1 Clean… Read more »

Thursday 131212

All-levels WOD/Beginner WOD: 2009 mid atlantic regional wod: 21-15-9 squat snatch 95/73, c2b pull ups CFE WOD: Competition Team WOD: Part A. Death by Strict Pull up Part B. “Annie” 50-40-30-20-10 reps of: Double Unders and Sit ups (Photo credit:… Read more »

Adult Gymnastics Class!

Anyone interested in gymnastics? Then come join us at Chelsea Piers Gymnastics and learn the movements from the pros! It is this Saturday from 5-6:30pm and the cost is $35.00. There is a 20 person cap, so their coaches can… Read more »

Holiday Party 2013!

Calling all people who like the holidays and free booze. This Sunday, December 15th at 8pm, CFNYC is hosting a holiday party for YOU at the Flatiron Hall! We have the whole cellar to ourselves, starting at 8pm and the… Read more »

Wednesday 131211

All-levels WOD/Beginner WOD: A. Baseline For time: 500 meter row 40 air squats 30 sit ups 20 push ups 10 pull ups B. Gymnastics Goat work- an opportunity to practice a few gymnastics skills that deserve attention outside of WODs… Read more »

Tuesday 131210

All-levels WOD/Beginner WOD: Press 3-3-3 Push Press 3-3-3 Jerk 3-3-3 Competition Team WOD: 35 minutes (30 seconds work/30 seconds rest) Minute 1: Row for calories Minute 2: Burpee Pull ups Minute 3: Double Unders Minute 4: Kettlebell Swings (32/24 kg)… Read more »

Monday 131209

All-levels WOD/Beginner WOD: A. Reverse lunge 5×5/leg B. 40 pull ups, 100 walking lunges, 30 pull ups, 75 walking lunges, 20 pull ups, 50 walking lunges, 10 pull ups, 25 walking lunges Competition Team WOD: Part A. 12 minute EMOM… Read more »

Sunday 131208

All-levels WOD/Beginner WOD: A. hang snatch 2-2-2-2-2 B. 21-15-9 burpee, wallball- then for the remainder of 8 minutes perform double unders, score is total double unders Competition Team WOD: REST DAY. Coach Sully, right after he got “Stoked”:

Saturday 131207

All-levels WOD/Beginner WOD: Complete as many rounds as you can in 20 minutes of: Five pull-ups Five ring dips 15 Sit-ups Competition Team WOD: Part A.  Find 1 RM Power Clean in 8 minutes. Part B.  Find 1 RM Squat… Read more »