Monthly Archives: March 2014

Tuesday 140401

All-levels/Beginner: A. Deadlift 5-5-5-5-5 B. 21-15-9 reps of: 185 pound Deadlift 95 pound Overhead squat Use one barbell. Have the 45# on the outside. Experienced / Competition: A. Deadlift work up to a heavy double in 20 minutes B. 21-15-9… Read more »

Monday 140331

All-levels/Beginner / Experienced / Competition: “KB Swing” Annie 50-40-30-20-10 Double Unders 24/16kg KBS Thanks to all who came out for our End-of-the-Open party! Congrats on making it through all five weeks. Post-Open blues? Time for some good, old-fashioned introspection A… Read more »

Sunday 140330

All-levels/Beginner: 3 Rounds,  Partner A:  500m Row Partner B: AMRAP 10 Sit Ups 10 Lunges Experienced: “KB Swing” Annie 50-40-30-20-10 Double Unders 24/16kg KBS Competition: REST DAY.

Friday 140328

All-levels/Beginner / Experienced: Open WOD 14.5: For time: 21-18-15-12-9-6-3 reps of: Thrusters, 95 / 65 lb. Burpees Competition: REST DAY. Top 6 for 14.4 and Top 10 Masters at CFNYC! / Pizza Party on Sat.! Advice for 14.5 “The work’s… Read more »

Thursday 140327

All-levels/Beginner: 10-Minute AMRAP: 7 Dips 7 Cleans (95#/65#) Experienced: 10-Minute AMRAP: 7 Ring Dips 7 Cleans (135#/95#) Competition: A. Power Snatch 1-1-1-1-1 B. Clean Pulls with Pause 3-3-3-3-3 C. Pendlay Rows 6-6-6 Coach Shannan, Coach Avery, and Ursula Garza Papandrea at… Read more »


American Whiskey has treated us incredibly well this month, and the happy hours have been a blast! But, let’s be honest, after all those paleo margaritas, it’s time for some pizza. We’re bringing the party home to 28th Street this… Read more »

Wednesday 140326

All-levels/Beginner: Back Squat 5-5-5-5-5 Experienced: Back Squat 2-2-2-2-2 Competition: REST DAY. CFE: 30 sec work, 30 sec rest 6 rounds for a total of 30 min Row for cal Knees to elbow Burpees Thrusters (45/33) Hand release push-ups (Photo credit:… Read more »