Tomorrow Coach David and CFNYC will play ultimate frisbee, have a picnic, and the city’s most epic handstand contest on The Great Lawn in Central Park at noon. We’ll have balloons set up (a few tied to David’s manly manbun, too) so that you can find us.
Upcoming CFNYC Events and News
- CFNYC Beach Trip and optional trapeze class on June 13th – *preregistration only required for trapeze class
- Obstacle Course Clinic hosted by Kevin “Mudman” LaPlatney on Saturday, July 11th – click here for info
- Next “How To” Seminar Announced: How To Clean with Coach Kevin on Saturday, May 30th
Sign up here: 9:30AM / 10:30AM / 12:00 (UWS)
- Next “How To” Seminar Announced: How To Double Under with Coach Joe on Saturday, June 6th
Sign up here: 9:30AM / 10:30AM / 12:00 (UWS) – Sign up for this event opens on June 1st
Our favorite reads from the week, so far:
More Pop at the Top – Your Guide to Moving the Bar Faster
How to Stay on Track with Your Training While on Vacation
New York Times Video: Can Protein Shakes Replace Food?
Meet the Wounded Vet Who Used Crossfit to Battle PTSD and Lose 70 Lbs.
ICYMI: May Member of the Month
Alternate between pull ups and jump squats, rest as needed. After warming up without a barbell, use sub-maximal loading (<35% of your 1 RM Back Squat) on your half squat jumps
Warm up: DIY
Skill Work is 8 minute EMOM:
odd minutes – Strict HSPU AMRAP in 30 seconds
even minutes – Double Under AMRAP in 30 seconds
A. Work up to a heavy clean in 20 minutes.
B. For time:
15 muscle-ups (Master’s: Chest to Bar Pull ups)
1 squat clean (205 / 135 lb.)
1 squat clean (225 / 145 lb.)
1 squat clean (245 / 155 lb.)
1 squat clean (255 / 165 lb.)
1 squat clean (265 / 175 lb.)
Scale the heaviest load to 70-75 percent of your max squat clean. Scale remaining weights based on this weight.
A. Snatch + Snatch from Below the Knee 4×1+2, 4×1+1
B. Snatch 4×1
A. Back Squat 5×3
B. From High Blocks, Snatch Pull + Snatch 7×2+1