Thursday, October 10, 2013

Posted on: October 9th, 2013 by Vadim


Every 5 min for 4 rounds:
A1. Front squat @30X1, 2-3 reps
A2. DB powell raise @3010, 5-7 reps
p1-p5 for 6 sets:
p1 - 100m row
p2, p3, p4, p5 - rests
2 min amrap of burpees
rest 5 min
1 min amrap of burpees



Wednesday, October 9, 2013

Posted on: October 8th, 2013 by Vadim


Every 5 min for 4 rounds:
A1. Deadlift @2110, 5-6 reps
A2. Press @2111, 6-5-4-3 reps
40 Turkish Get-ups "for time", 1.5pd/1pd


Kipping handstand push-ups, anyone?

Tuesday, October 8, 2013

Posted on: October 7th, 2013 by Vadim


Every 3 min for 4 rounds:
A. Back squat @30X1, 5-6 reps
7 rounds for time:
5 hang squat cleans
3 muscle-ups


Ryan and Olga, Overhead Squat

Monday, October 7, 2013

Posted on: October 6th, 2013 by Vadim


Every 5 min for 5 rounds:
A1. Close Grip Bench Press @20X1 2-3 reps
A2. DB elbowing row @2110 5-7 reps
6 rounds for time:
15 push-ups
300m row


Tom, front squat

Sunday, October 6, 2013

Posted on: October 5th, 2013 by Vadim


Weekly Make-up Day: pick one of the workouts that you missed last week and do it, or practice the skill that you need to work the most on.


Yun, clean technique influenced by Kelly Star (not for fun, but out of necessity.)

Saturday, October 5, 2013

Posted on: October 4th, 2013 by Vadim


We are hosting the Barbells for Boobs fundraiser this year on October 26th at the LIC Flea & Food. This is our 4th year of hosting this amazing event! Our individual team members have combined digital forces to create our awesome fundraising team. Together we will raise more money for Barbells for Boobs than we ever could alone!


Barbells for Boobs is a non-profit breast cancer organization whose mission is to provide funding through the MAMMOGRAMS IN ACTION ® GRANT PROGRAM for qualified low-income men and women who need screening and/or diagnostic procedures in the detection of breast cancer.


For more information about the event, to donate and sign up to reserve your spot in one of the heats, check our event page here.


WOD: "Isabel"
Snatch, 30 reps for time, 135#/95#


Remember the day?! Let's do it again!

Friday, October 4, 2013

Posted on: October 3rd, 2013 by Vadim


Every 2 min for 8 rounds:
A. Hang power clean 3 reps
2 rounds for time:
30 handstand push-ups
10 power cleans @90% 1RM


Hardik, front squat!

Thursday, October 3, 2013

Posted on: October 2nd, 2013 by Vadim


Every 5 min for 4 rounds:
A1. Front squat @30X1, 2-3 reps
A2. DB Powell raise @3010, 6-8 reps
8 sets:
30 sec amrap double unders
rest 30 sec
p1-p5 for 5 sets:
p1 - 125m row
p2, p3, p4, p5 - rests


Just hanging...

Wednesday, October 2, 2013

Posted on: October 2nd, 2013 by Vadim


Gymnastics classes: We are excited to announce that starting tonight our gymnastics classes are back by popular demand. Our in-house gymnastics coach, Olympian, Former National Champion and now also one of the head coaches for CrossFit Gymnastics David Durante will lead the classes on Wednesdays at 6:30pm. We are charging for gymnastics classes separately this time around though. If you've never tried training with Dave - your first group gymnastics class is free. For other classes your can get a single drop-in while reserving your spot here or a 10-class card here. We hope to see you in class!


Food for thought: Muscle Building and Carbs, by Mark Sisson. Thoughts? Post them to comments.


Every 5 min for 4 rounds:
A1. Deadlift @2110, 6-8 reps
A2. Weighted dip @30X1, 5-6 reps
For time:
kettlebell swings
hand release push-ups


Hiking crew last weekend!

Tuesday, October 1, 2013

Posted on: October 1st, 2013 by Vadim 1 Comment


Every 3 min for 4 rounds:
A. Back squat @30X1, 6-8 reps
3 rounds for time:
20 wall balls
15 burpees
10 chest to bar pull-ups


Mat V., Clean