Posts By: Avery Wittkamp

Thursday 141030 – Competition

Warm up – Kettlebells A. 3 position Hang Power Clean Complex (Below the Knee+Mid-Thigh+Hip) x 5-7 sets @ 70-80% max, no heavier) B. Good Mornings 5×5-6 reps C. 8 minute AMRAP: 50 HSPU (kipping OK) in the remaining time AMRAP… Read more »

Sunday 141102 – OlyWOD

You can sign up for this week’s Oly WOD here. The month of November we will be focusing on the clean, the jerk, then the clean and jerk.  Each Sunday, there will be a slightly different focus or take on… Read more »

Tuesday 141028 – Competition

Warm up – Mobility Technique: Jerk Balance 3×2 Stay light to focus on footwork. A. Split Jerk (BTN) 4×3 reps (Work sets: 70, 75, 80, 80% max) B1. Bench Press, 4×4-6 reps then 30 seconds rest B2. Pendlay Row, 4×10-12 reps… Read more »

Monday 141027 – Competition

Jumping Warm up: 3 rounds A. Weighted Strict Dips 4×3-5 reps B.  Overhead Squat: 8-7-6-5-4-3-2: Every set in a 2 minute interval for 14 minutes total, add weight each set, no racks. C. 5 minute AMRAP: 1 Power Snatch (80%… Read more »

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 »