Good luck to all bWOD athletes testing Squat, Press, and Deadlift this week.
Upcoming CFNYC Events and News
- LGBT WOD on Sunday May 3rd at CFNYC: Sign up here!
- Reminder: CFNYC is hosting a CrossFit seminar this weekend on the 4th floor. All classes will be held on the 2nd floor.
- Programming update: Beginner Programming / Experienced Programming
- Next How To Seminars announced: How To Snatch, Saturday, May 2nd
Sign up here: 9:30 AM (28th) / 10:30 AM (28th) / 12:00 PM (UWS)
Our favorite reads from the week, so far:
The Whole30’s Guide to Pre-Workout Supplements
WSJ: Exercisers Go to Frantic Lengths to Book Classes with Prized Yoga Instructors
Mobility Work: You’re Doing it Wrong (And Too Long)
ICYMI: April Member of the Month!
A. Front squat 5×3
B. Accumulate 20-30 Strict Pull-ups or 15-20 Weighted Pull-ups
For athletes with 10-15+ unbroken strict pull-ups, weighted pull-ups will be prescribed.
Keep sets between 2-3 reps rather than 15-20 single reps.
To be Announced.
This week’s Endurance WOD for April 22nd, 23rd, and 24th.
Please note: beginning next week there will no longer be a Friday Endurance WOD.
5 minute AMRAP:
15 Wall Balls (20/14)
15 No Push up Burpees
15 Sit ups
Rest 4 minutes
4 minute AMRAP:
12 Wall Balls (20/14)
12 No Push up Burpees
12 Sit ups
Rest 3 minutes
3 minute AMRAP:
9 Wall Balls (20/14)
9 No Push up Burpees
9 Sit ups
Rest 2 minutes
2 minute AMRAP:
6 Wall Balls (20/14)
6 No Push up Burpees
6 Sit ups
Rest 1 minute
1 minute AMRAP:
3 Wall Balls (20/14)
3 No Push up Burpees
3 Sit ups
Snatch from High Blocks
A. Clean from the Hip
B. Clean from floor
A. Split Press
B. Jerk from the Blocks