Posts By: Avery Wittkamp

Monday 190909 – Beginner

Strength A. Push Press: Find a 5 RM for the day. B. 2 minute AMRAP: Strict Pull ups Conditioning 2 rounds of 2:30 minute AMRAP: 5 Pull Ups 5 Hang Power Cleans (115/75) 5 Shoulder to Overhead (115/75) Rest 5… Read more »

Sunday 190908 – Experienced

Strength A1. Max Wattage Assault Bike 4×10-15 seconds A2. Single Leg Lateral Hop with 2 second pause 4×4/side A3. Supinated Tuck Hold 4×20-30 seconds Conditioning 10 minute AMRAP: 10 Hang Power Cleans (115/75) 10 Alternating Front Rack Reverse Lunges (115/75)… Read more »

Sunday 190908 – Photo of the Day

Upcoming Events and News: 10/6/19 – October OUT-FIT All Levels WOD: Sign up HERE! 2019 Fall Schedule Changes at UWS – New Olympic Weightlifting Class on Saturday CFNYC Programming Update: Summer into Fall 2019 Gymnastics Programming – End of Summer… Read more »

Sunday 190908 – Beginner

Strength A1. Suitcase Carry Knee Lifts 3×10/side, building A2. Quadruped Plank Shoulder Taps 3×10/side A3. Single Arm Ring Row 3×10/side Conditioning 12 minute alternating EMOM: M1: 10-12 Dual Kettlebell Sumo Deadlifts (2×24/2×16) M2: 10-12 Alternating Single Arm No Push Up… Read more »

Saturday 190907 – Photo of the Day

Upcoming Events and News: 10/6/19 – October OUT-FIT All Levels WOD: Sign up HERE! 2019 Fall Schedule Changes at UWS – New Olympic Weightlifting Class on Saturday CFNYC Programming Update: Summer into Fall 2019 Gymnastics Programming – End of Summer… Read more »

Friday 190906 – Photo of the Day

Reminder: Our Happy Hour at The Elgin is tonight – we hope to see you there! Upcoming Events and News: 10/6/19 – October OUT-FIT All Levels WOD: Sign up HERE! 2019 Fall Schedule Changes at UWS – New Olympic Weightlifting… Read more »

Thursday 190905 – Photo of the Day

Reminder: Our Happy Hour is tomorrow evening – we hope to see you there! Upcoming Events and News: 10/6/19 – October OUT-FIT All Levels WOD: Sign up HERE! 2019 Fall Schedule Changes at UWS – New Olympic Weightlifting Class on… Read more »