Rest Day 5/31/12 c

Feeling aches, pains and strains?

CrossFit 718 is proud to announce that Dr. Jason Fidler will be coming on board to fix you up.  I have personally worked with Dr.Fidler and I am giving him the Coach Iz seal of approval. In my very first treatment he was able to releave some numbness in my fore foot as well as alleviate some cramping in my toes :) Im a believer and I’m confident that he could do the same for you!

Rates and availability:

Dr. Fidler is now treating athletes Thursdays 6pm to 8pm and Sunday mornings 10am to 1pm.

Initial consult and treatment = $100

Follow-ups = $40 (cheaper than most co-pays)

Book appointments here

Free Class

Challenge yourself and try a free CrossFit class on Saturday at 10:30am.  To reserve a spot email info@CrossFit718.com

WOD 5/31/12

600M Run @ 80% RPE

400M Farmers Walk (HAP)

21/15/9 RFT of: Goblet Squat (32/20kg)/ Ring Dip/K2E

600M Run @ 80% RPE

Happy Birthday Moises! 

May 30, 2012
Categories: WOD . Tags: , , . Author: Head Coach . Comments: Leave a Comment

WOD 5/30/12

5 Min Hip Mobility

20 Min AMRAP of: 200M M.B.Run/12 Wall Ball (20/14)/6 Plyo Push Ups (on medicine ball)

TGU- 1/1/1/1/1/1/1/1/1/1 each (Max Effort)

Back Extension- 10/10/10

May 29, 2012
Categories: WOD . Tags: , , . Author: Head Coach . Comments: 11 Comments

WOD 5/29/12 c

Row 1K @ 28SPM

1 min Forward Roll/30 Burpees/1 min Crab Walk/30 Hollow Rocks/1 min Bear Crawl/30 Superman

For Time: 21 Ring Rows/21 K.B. Taters (24/16kg)/1 Rope Climb/15 Ring Row/15 Taters/1 Rope Climb/9 Ring Rows/9 K.B.Taters/1 Rope Climb

May 28, 2012
Categories: WOD . Tags: , , . Author: Head Coach . Comments: 8 Comments

WOD 5/28/12

Murph

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 mile Run

Start and finish with a mile run. Partition the pull-ups, push-ups, and squats as needed. If you’ve got a twenty pound vest or body armor, wear it

- Courtesy of CrossFit Inc.

May 27, 2012
Categories: WOD . Tags: , , , , , . Author: Coach TamBot . Comments: 17 Comments

Rest Day 5/27/12

Memorial Day Murph

I would like to gather most of my team to join me on Monday in the Memorial Day WOD =  MURPH.  In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.  Sign up for any WOD and honor Murph the CrossFit way!!   3…2…1 GO!!

WOD 5/27/12

2 Rounds of: 200M Run; 1 min rest between rounds

High Bar Back Squat- 10/10/10/10/10 @ 50% of 1RM (focus on speed out of the bottom);90 seconds rest between rounds

11 min AMRAP of: 5 Strict Chin Up/3 each Pistols/9 Tuck Jumps

May 26, 2012
Categories: WOD . Tags: , , . Author: Head Coach . Comments: 6 Comments

WOD 5/26/12

Tabata- Double Unders

Karen= For Time: 150 Wall Ball Shots (20lb-10′/14lb-9′)

3 Rounds of: 1 min Max Reps of DeadLift @ 50% of 1RM/5 each TGU (HAP);90 seconds rest between efforts

May 25, 2012
Categories: WOD . Tags: , , . Author: Head Coach . Comments: 10 Comments

WOD 5/25/12 c

For Time- 50/40/30/20/10 of: Row (calories)/Sit Ups

9 min AMRAP of: Curtis P’s (95/65)

21/15/9 RFT of: HRPU(hand release push up)/ Box Jumps (24/18)

May 24, 2012
Categories: WOD . Tags: , , . Author: Head Coach . Comments: 8 Comments

Rest Day 5/24/12

Free Class

Do you have what it takes?  Come in this Saturday at 10:30 to try a CrossFit class.  Reserve your spot at the office, Email: Info@CrossFit718.com

Make a Difference

Let’s take part in New York City’s largest hands-on volunteer day by joining more than 6,000 volunteers as we paint a brighter future for New York City public school students. This year, volunteers will create murals, paint classrooms, plant school gardens, and engage students and families in service.

Here is an opportunity that we should participate in for Saturday, October 13th from 9:00AM – 3:00PM.  This will be a great opportunity to serve our community.   Sign up to be a volenteer at the Box.

WOD 5/24/12

1200M Run @ 80% RPE or 1000M Row @ 24-28 SPM

Thruster- 1/1/1 (Max Effort)

Descending Ladder of: 10-1 Thrusters (95/65)/20-2 Double Unders (20,18,16 etc)

May 23, 2012
Categories: NEWS, WOD . Tags: , , . Author: Head Coach . Comments: Leave a Comment

WOD 5/23/12 C

1200M Run @ 80% or 1000M Row @24-28 SPM

Box Squat- 3/3/3 @ 70% sq 1RM (15 min cap)

Clean- 3/3/3 @ 70%/ 1/1 ME (15 min cap)

7 minute AMRAP of: 9 Ring Row/15 K.B. Swing (2/1.5 pood)/ 21 Ball Slam (20/15)

May 22, 2012
Categories: WOD . Tags: , , , . Author: Head Coach . Comments: 8 Comments

WOD 5/22/12 C

Warm Up- in 10 minutes complete 400M Run: In remainder of time AMRAP Cindy.

Split Snatch- 5@50%/5@65%/3@75%/1@90% (20 min Cap)

NFT- 7 Rounds of: 10 Hollow Rock/7 Back Extension

May 21, 2012
Categories: WOD . Tags: , , . Author: Head Coach . Comments: 9 Comments

WOD 5/21/12 c

Happy Birthday Brother!

I am thinking of you LEE!!

WOD 5/21/12

1 Mile Group Run

DeadLift- 10@ 50%/5 /5 /5 @ 65% / 1/ 1 ME

3 RFT of: 200M Farmers Walk/9 Strict Pull Up/6 Ring Dip/6 Pistols each leg

May 20, 2012
Categories: WOD . Tags: , , . Author: Head Coach . Comments: 4 Comments

Rest Day 5/20/12 c

Basics Starts Tomorrow

Our beginners cycle will be hosted by Coach Jacinto and will run Mondays and Thursdays at 7pm  for 3 weeks/ 6 classes.  Space is still available email – Info@CrossFit718.com to reserve your spot.  Change your life today!

Online Payments are LIVE!

You can now pick up a package online.  Look for the new Online Store tab when you log into your account.   We would love some feed back, let me know how you like or dislike it.

WOD 5/20/12

Row 2K

Press- 10@50%/5/5/5@65% of 1RM/1/1 Max Effort

21/15/9 rft of: Push Press (115/75)/K2E/Ball Slam (20/15)

May 19, 2012
Categories: WOD . Tags: , , . Author: Head Coach . Comments: 7 Comments

WOD 5/19/12

10 Rounds of: 40 Yard Sptints;rest 30 seconds between efforts

Ascending ladder of: 1 Stone To Shoulder (HBD)/1 Box Jump/ 2 Stone To Shoulder/2 Box Jump/3 Stone To Shoulder/3 Box Jump.. continue in this fashion for 10 minutes

800M M.B. Run (20/12)

 

NEW Weekend Schedule

Take a close look at the NEW weekend schedule.  We have bumped up all the classes to an earlier time.   If you wanted to bring a friend to a FREE WOD, our trial class now starts at 10:30 on Saturdays :)

 

May 18, 2012
Categories: NEWS, WOD . Tags: , , . Author: Head Coach . Comments: 1 Comment

WOD 5/18/12 c

Warm Up- Coaches Choice

Diane= 21/15/9 RFT of: DeadLift (225/155)/HSPU

For Time: 1 K Run/21/15/9 rft of: M.B. Cleans (20/14)/Burpees

Online Payments are LIVE!

You can now pick up a package online.  Look for the new Online Store tab when you log into your account.

May 17, 2012
Categories: WOD . Tags: , . Author: Head Coach . Comments: 12 Comments

Rest Day 5/17/12 C

Hope will be June 23rd

Change the Date!! Saturday June 23rd, CrossFit 718 will be hosting the NEW Hope WOD as a Team event!! There will be a BBQ after the WOD with the whole team!! BYOB!

YAY, Hope for Kids!!

WOD 5/17/12

400M Farmers Walk (Max Effort)

Zercher Axel Squat- 5/5/5 @65-85% 1rm

9 min Amrap of: 10 K.B. Goblet Squats (2/1.5 pood)/15 USSR K.B. Swing/10 HRPU

May 16, 2012
Categories: WOD . Tags: , , , . Author: Head Coach . Comments: 1 Comment

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