Workout of the Day

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Mark your calendars! This Friday (12/4) is Coach Sofia’s famous “How To: Toes-To-Bar” seminar. Athletes will learn how to break down their kip, become more efficient in their swing, and progress towards the full movement.

“How To: Toes-To-Bar” is applicable for all levels of athletes.
The seminar will be offered this Friday, December 4th, at:

5:30 (28th Street)

6:30 (28th Street)

Click HERE for more information.

Upcoming CFNYC Events and News:

Beyond the Whiteboard: Beginner ‎/ Experienced

Our favorite reads from the week, so far:

Don’t Make Nutrition Sexy
The Technology That Created A Whole New Generation of Runners
Brawn and Brains or, Squatting For Your Health
Muscular Men Make The Worst Boyfriends, According to Science
Heel Striking Is Not Running from CrossFit Endurance

Sunday/Monday 151129/30 - Beginner

Push Jerk 5×3, across

Work up to a moderately challenging weight that allows you to practice your Push Jerk technique. Once you find that weight, you will use it for all five sets (i.e. “across”). If you cannot perform the movement correctly, then keep the weight light today and consider this Skill work.

10 minute AMBEAR:
“Bear” Complex (135/95)

One round of the “Bear” – Deadlift + Hang Power Clean + Front Squat + Push Jerk + Back Squat + Push Jerk + Lower the Bar to the Floor

You should use a weight that allows you to safely lower the bar behind the neck to the back rack, for newer members using the 95/65# as the RX’D designation and scaling from there may be more useful.

If you cannot perform this movement safely, you will perform everything from the front rack instead: Deadlift + Hang Power Clean + 2 Front Squats + 2 Push Jerks + Lower the Bar to the Floor.

Click here for a preview of tomorrow’s Beginner classes.

Sunday/Monday 151129/30 - Experienced

Clean+Front Squat (1+3): Work up to a heavy set in 5-7 sets.

Up to 2 attempts at a Max Effort set of Unbroken Wall Balls (20/14)

Note: If wall balls are in your wheelhouse, scale up the weight or height to make this more challenging. It is possible to do over 100 reps on this workout – how far can you get before you quit? 2 attempts are in case you flub up your first set by accident, but you should aim to do only one long set.

Click here for a preview of tomorrow’s Experienced classes.

This Week's Endurance WOD

For time:
1500 m Row

Rest 3 Minutes

10 minute AMRAP:
10 Box Jumps with Step Down (24/20)
20 No Push up Burpee Mountain Climbers
30 Kettlebell Swings (24/16)

Rest 3 minutes

For time:
1500 m Row

This Week's Black Box Barbell WODs

Monday 11/23
Blackbox Barbell Club (7:10 and 8:10 PM)
Muscle Clean/Press + Clean Grip Overhead Squat x(3+1) (10 minutes)
From High Blocks, Clean Pull + Clean x(2+2) (65-75%, 15 minutes) x(1+1) (80%, 10 minutes)
From High Blocks, Clean Pull x1 (100-120% of Clean, 10 minutes)

Tuesday 11/24
Blackbox Barbell Club (7:10 and 8:10 PM)
Snatch without extension x3 (10 minutes)
Snatch + Snatch 1” off Ground x(1+2) (70-80%, 10 minutes), x(1+1) (85%, 10 minutes)
Back Squat x2 (100-120% of C+J, 15 minutes)

Wednesday 11/25
Blackbox Barbell Club 
Rest Day

Olympic Lifting at 28th Street (12:30/5:00 PM)
Muscle Snatch + Snatch Balance x(3+3)
Snatch from Hip x3

Thursday 11/26
Rest Day

Friday 11/27
Rest Day

Saturday 11/28
Rest Day

Sunday 11/29
Blackbox Barbell Club (1 PM)
Mock Meet

If you have not attended several Olympic Weightlifting classes in the past few weeks, you should not attend the Mock Meet. This class is intended for those members who are working with Coach Brian semi-regularly.

If you have questions about the Mock Meet, please contact Coach Brian by email: