Workout of the Day

Great new! You will have two opportunities to sport your functional halloween costume:
OUT-FIT Halloween WOD – Sunday, October 15th
Black Box Halloween Throwdown – Saturday, October 28th 

Upcoming CFNYC Events and News:

Beyond the Whiteboard: Beginner ‎/ Experienced
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Our favorite reads from the week, so far:
Hunger Is Psychological
The Genetic Lie
To Treat Back Pain Look To The Brain, Not The Spine
Where Women’s Empowerment Means Deadlifting 300 Pounds

Sunday-Tuesday 170924-26 - Beginner

Sunday 9/24 and Monday 9/25
Strength
Front Squat + Back Squat 4x(5+4), increasing

Conditioning
3 rounds for time of:
10 Pull ups
5 Back Squats (115/85)
10 Lateral Burpees over the Bar
5 Front Squats (115/85)

Note: Bars will come from the floor.

Tuesday 9/26
Warm up/Technique
3-5 rounds with empty bar of:
Muscle Clean + Strict Press + Push Jerk + Clean Grip Overhead Squat (2+2+2+2)

Strength
Push Jerk 6×1, increasing

Compare to 5×2 Push Jerks on 9/19/17.

Conditioning
5 rounds of 2 Minute AMRAP:
(Buy in: 25/20 Calorie Row)
Push Jerks (115/85)

Rest 2 minutes after each round.

Note: Weights for push jerks should be heavier than weights used for the conditioning last Thursday (9/21/17). Your score is total number of push jerks.

Click here for a preview of Thursday’s Beginner classes:

Sunday-Tuesday 170924-26 - Experienced

Sunday 9/24 and Monday 9/25
Strength
Front Squats 4×8-10, from the floor

These squats should be performed with a consistent pace throughout the set, no pause at top or bottom. Compare to 9/19/17.

Partner Conditioning:
3 rounds for time:
50 Wall balls (25/16)
40 Box Jumps (24/20)
30 Handstand Push ups (Kip OK, today scale to tough Pike Box HSPU)

Notes: Partition reps as desired with your partner. 20 minute time cap.

Tuesday 9/26
Conditioning
1:30 second AMRAP:
Toes to Bar
3:30 minute AMRAP:
12 Power Cleans (135/95)
12 Burpees over the Bar

Rest 5 minutes

1:30 second AMRAP:
Toes to Bar
3:30 minute AMRAP:
9 Power Cleans (155/105)
9 Burpees over the Bar

Rest 5 minutes

1:30 second AMRAP:
Toes to Bar
3:30 minute AMRAP:
6 Power (185/125)
6 Burpees over the Bar

Click here for a preview of Thursday’s Experienced classes:

This Week's Specialty WODs

CFE
Skill
Pistols

“The Legend”
For time:
4 Alternating Pistols
25 American Kettlebell Swings (24/16)
50 Push Ups
75 Pull Ups
50 Push Ups
25 American Kettlebell Swings (24/16)
4 Alternating Pistols

Then, run 1 mile.

Compare to 9/17/16. Note: last time we did this workout the run was not included.

“The Legend” is for Christopher Scott Kyle (April 8, 1974 − February 2, 2013) was a United States Navy SEAL and the most lethal sniper in U.S. military history. Chris was a devoted son, brother, husband and father in North Texas, as well as continuing his efforts to helping Veterans re-acclimate to civilian life and combat stress carried home. Kyle was shot dead at a shooting range near Chalk Mountain, Texas. His friend, Chad Littlefield, age 35, was also killed.

Functional Strength
7 rounds for load and quality, resting as needed between sets:
A1. 5 Bench Press (unbroken reps)
A2. 50 ft Sled Drag (increasing weight, starting light)

OlyWOD
Wednesday 9/20
Deadlift + Clean Pull + Clean
3x(1+1+1)
Clean Pull + Clean
3x(1+1+1)
Clean
5×1

Sunday 9/24
Hang Snatch Pull + Hang Snatch
7x(1+1)
Front Squat
5×3

Barbell Workouts 9/24 through 9/28

Cycle 19 Week 5
Weekly Quota:

30 Jump Squats (bar only; 3 reps per set)
40 Plate Pinch Tosses
100 Back Extensions
80 Straight arm pulldowns
50 Dips/Pushups
100 Abz
50 minutes Cardio

Sunday 9/24
Power Clean + Jerk
1x(2+2) 50%, 1x(2+2) 60%, 5x(2+2) 70%
Clean Pull
3×3 90%
Behind Neck Push Press
3×5

Monday 9/25
Blocks or Floor, Snatch
1×3 50%, 1×3 60%, 1×3 70%, 5×3 75%
Snatch Pull
3×3 100%
Back Squat (based off Clean)
3×10 70%

Tuesday 9/26
Blocks or Floor, Clean + Jerk
1x(2+2) 50%, 1x(2+2) 60%, 1x(2+2) 70%, 5x(1+2) 75%
Clean Pull
5×3 100%

Wednesday 9/27
Muscle Snatch Below Knee + Snatch Below Knee
4x(1+3)
Snatch Balance
2×3, 2×2, 3×1
Front Squat
2x(3-3-2-2)

Thursday 9/28
Clean + Jerk
1x(1+1) 90%
5 minute break
Snatch
1×1 90%