Posts By: Allison Bojarski

Tuesday 141118 – Beginner

A. Front Squat 3×8-12 (80% of 5RM, Note: You are increasing reps each week on front squats, not weight.) B. 5 Rounds for reps 2 Minute AMRAP: 3 Push Ups 6 Russian Kettlebell Swings (Heavy) 9 Air Squats 1 Minute… Read more »

Monday 141117 – Beginner

5 rounds of 4 minute Intervals: 400 m Run 10 Hang Power Cleans (155/103) Hang power clean weight should be 10-20# heavier than your “Elizabeth” weight. Rest the remainder of the interval if you finish before the 4 minute time… Read more »

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Monday 141117 – Photo of the Day

24 CFNYC ladies showed up yesterday compete at the 3rd annual CrossFit Belle competition. It was a sea of pink socks and PRs! CFNYC Hoodies (Pre-order ONLY, deadline Nov 21st) Finishing the second pull with Coach Burgener (video) “I am… Read more »

Sunday 141116 – Beginner

5 rounds of 4 minute Intervals: 400 m Run 10 Hang Power Cleans (155/103) Hang power clean weight should be 10-20# heavier than your “Elizabeth” weight. Rest the remainder of the interval if you finish before the 4 minute time… Read more »