Posts By: Avery Wittkamp

Sunday 200112 – Beginner

Strength Strict Press 5×5+, building Note: In your final set, perform a set of max reps. Conditioning 2 rounds for time: 30/25 Calorie Row 30 Burpees 30 Dumbbell Snatches (50/35)

Sunday 200112 – Experienced

Strength Bench Press 5×5+, building Note: In your final set, perform a set of max reps. Conditioning 20 minute alternating EMOM: M1: 8 Hang Clean and Jerks (95/65) M2: 10/8 Calorie Echo Bike M3: 50 Double Unders M4: 15 No… Read more »

Sunday 200112 – Photo of the Day

Upcoming Events and News: Check out this awesome film by CFNYC member, Jennifer Nelson, featuring CFNYC members and Coach Sara Carr. From Jenn:“I’m happy to introduce my short indie film “The Beauty of Strength” that was recently featured at the No… Read more »

Saturday 200111 – Experienced

Strength A1. Goblet Kang Squat 3×10, building A2. Bar Muscle Up or Chest to Bar Practice Conditioning 12 minute AMRAP: 20 Alternating Hang Dumbbell Snatches (50/35) 40 Air Squats 20 Pull Ups

Saturday 200111 – Photo of the Day

Upcoming Events and News: Check out this awesome film by CFNYC member, Jennifer Nelson, featuring CFNYC members and Coach Sara Carr. From Jenn:“I’m happy to introduce my short indie film “The Beauty of Strength” that was recently featured at the No… Read more »

Saturday 200111 – Beginner

Conditioning EMOM for 30 minutes: M1: 15 Wall Balls (20/14) M2: 10/8 Calorie Assault Bike M3: 10 Pull Ups M4: 10 Dual Dumbbell Bicep Curls M5: 10/side Forearm Plank Dumbbell Drags

Sunday-Sunday 190112-0119 – Specialty

Endurance Sunday 1/12 Every 5 minutes, for 6 rounds complete: 400/350 m Row 5//side Single Arm Dumbbell Clean and Jerk (50/35) 10 Alternating Dumbbell Snatch (50/35) 5 Burpees over the Dumbbell Wednesday 1/15 “Ground Iron 2.0” Partner chipper for time:… Read more »

Friday 200110 – Photo of the Day

Upcoming Events and News: Check out this awesome film by CFNYC member, Jennifer Nelson, featuring CFNYC members and Coach Sara Carr. From Jenn:“I’m happy to introduce my short indie film “The Beauty of Strength” that was recently featured at the No… Read more »