Workout of the Day

Wednesday 150304 - Beginner

5 rounds at each station: 45 seconds on/15 seconds rest
1) Box Step ups (24/20)
2) 3-5 Pull ups + Bar Hang for the remaining time of the interval
3) 5-10 Burpees
4) Russian Kettlebell Swings
5) Row (for Calories)

Social of the Day:
Come check it out The Theory of Everything before it leaves the theaters. We’re going to the 7:15pm showing at the AMC Loews Kips Bay tonight (3/4). We’ll meet in the lobby at 7pm to grab seats (and snacks). RSVP here so I can keep an eye out for you at the theater.

Click here for a preview of Thursday’s Beginner classes

Wednesday 150304 - Experienced

A. Snatch Grip Push Press 3×3-5 (80% of 1 RM Snatch)
B. Back Squat: Work up to a heavy set of 3 reps in 15 minutes.

Social of the Day:
If you haven’t seen this Oscar winning movie yet, come check it out before it leaves the theaters. We’re going to the 7:15pm showing at the AMC Loews Kips Bay this Wed the 4th. We’ll meet in the lobby at 7 to grab seats (and snacks). RSVP here so I can keep an eye out for you at the theater.

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

This week's Endurance WOD

This week’s Endurance WOD (March 4th and 5th only, due to 2015 CF Open schedule):

“Annie”+
For time, 50-40-30-20-10 reps of:
Double Unders
Sit ups
Wall Balls (20/14)

At some point during the workout, you must complete a 500 meter row for time.