Wednesday 121128

Black Box WOD/Beginner WOD:
A: Deadlift 3×5

B: “Tea for Two”
Tag-Team “Cindy”, alternating Rounds; each partner can only move while the other is holding a 1.5 pood/1 pood kettlebell in a waiter hold.

Indoors at 28th Street (every Wednesday is INDOORS CFE!)
4 Rounds for Time:
Row 500m
3 Rounds of: 5 pullups/10 pushups/15 air squats

Coach Will, Sam H., and Tiffany H. tackle the Philly Half!

Just be compliant!
An alternate hypothesis for the problems with shoes
Sesame lemon olive oil cookies / Pumpkin pie or sweet potato pie?
Can’t help but smile
Learning to accept, and master, a $110,000 mechanical arm
In case you missed itStorage space for longtime CFNYC members

Here’s what’s on tap for Thursday’s classes:

Black Box WOD/Beginner WOD:
A: Snatch skill work

B: For time:
Row 1000m
45 pull-ups

It’s negative splits day. 5x400m intervals where the first half HAS to be run SLOWER than the last half. Sounds easy, but if done right, this is very difficult in the span of an all-out effort in each repetition.