Posts By: Avery Wittkamp

Tuesday 190827 – Experienced

Strength Back Squat Every 2:30 minutes for 7 sets: 2 reps, across (AHAP) Conditioning 3 rounds of 2 minute AMRAP: 5 Dual Dumbbell Squat Cleans (2×50/2×35) 40 Double Unders Rest 2 minutes

Tuesday 190827 – Photo of the Day

Upcoming Events and News: Please note we have a modified schedule for Labor Day weekend. Please check Zen Planner for schedule changes before heading into the gym. 9/6/19 – CFNYC Happy Hour at The Elgin: Ready to celebrate the start… Read more »

Tuesday 190827 – Beginner

Strength Tempo Overhead Squat (30X1) 5×5, building Conditioning “Death by Wall Ball” M1: 5 Wall Balls (20/14) M2: 6 Wall Balls M3: 7 Wall Balls etc…

Monday 190826 – Photo of the Day

Upcoming Events and News: Please note we have a modified schedule for Labor Day weekend. Please check Zen Planner for schedule changes before heading into the gym. 9/6/19 – CFNYC Happy Hour at The Elgin: Ready to celebrate the start… Read more »

Monday 190826 – Beginner

Strength A1. Push Press 4×6, building (attempt to match or beat heaviest weight lifted last week) A2. Elevator Pull Ups 4×3-5 (1 second pause top, middle, and bottom) Conditioning For time: 45 Pull Ups 45 Shoulder to Overhead (95/65)

Monday 190826 – Experienced

Strength A. Push Jerk: 3×2-3 reps shy of failure and/or technical breakdown (90% of 5 RM) B. Weighted Pull Up: 3×2-3 reps shy of failure and/or technical breakdown (80% of 3 RM) Conditioning 5 rounds for time: 7 Handstand Push… Read more »

Sunday 190825 – Experienced

Strength A1. Tempo Jump Switch Split Squats (30X1) 4×5-7/side A2. Single Arm Overhead Chaos Hold 4×30 seconds/side (AHAP) Conditioning 10 minute AMRAP: 20 Alternating Dumbbell Snatches (50/35) 20 Overhead Dumbbell Walking Lunges (50/35)