Sunday 140105

All-levels WOD/Beginner WOD:
5 rounds, 30 seconds work, 30 seconds rest:
pull up
box jump
kettlebell swing 24/16
double unders
(1 round is 1 work/rest interval at each movement)

Competition Team WOD:

(Photo credit: Alex Robleto)

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

All-levels WOD/Beginner WOD:
NOTE: In early February CFNYC will be hosting its first ever in-house competition! More details will follow ASAP. Each week 2 regularly scheduled workouts will be competition prep. These workouts will get you ready for the competition events, which will remain a secret until the day of. Here is your first competition prep WOD:
WOD: squat clean 1-1-1-1-1

Competition Team WOD:
Part A. Back Squat 4, 3, 2, 1 rest 2-3 minutes
Part B. Push Press 3, 3, 3, 3, rest 2-3 minutes
Part C. Snatch Deadlift 5-7×2 reps, rest 2-3 minutes


  • ToddMorris

    Sweet – Beast of the Boroughs, this, the Open and Mayhem at the Meadowlands – It’s going to be a BUSY 4 months.