Posts By: Avery Wittkamp

Thursday 141023 – Competition

Optional A.M. Workout: 3 k row Kettlebell Warm up A. Technique: Tall Clean 4×2 B. Jerk Balance 4×2 C. Every 2 minutes, for 10 minutes (5 sets) of: 1 Squat Clean+1 Front Squat+1 Split Jerk D. “Elizabeth” 21-15-9 reps for… Read more »

New! “Open Gym” Classes

Starting this Saturday, October 25, CFNYC will adding a limited number of “Open Gym” hours to the schedule. Initially, we will run two 90 minute sessions on Saturdays at 28th street.  The first session will run from 11:00-12:30 PM on the… Read more »

Monday 141020 – Competition

“Cindy” Warm up with Double Under Buy-In A. Free Standing Handstand Holds: 6 sets of 10 second hold (or attempts), Rest 30 seconds B. 10 minute EMOM: odd minutes- 5 Right Arm Overhead Kettlebell Squats even minutes – 5 Left Arm… Read more »

Thursday 141016 – Competition

Warm up: Your Choice. A. Front Squat (No racks): 8-7-6-5-4-3-2: Every set in a 2 minute interval for 14 minutes total, add weight each set. Compare to 9/24, try to increase weight when possible. B. AMRAP 5 minutes: 1 power… Read more »