Posts

WOD 10/13/14

8 Minutes of Shoulder/Hip/Ankle/Wrist/Back Mobility A- WU- 200M Run + 2 Rounds of: 1 Minute Max Reps Seated Box Jump (20-24"/18-20");15 Seconds Rest/1 Minute Max Reps Walking Lunge; 15 Seconds Rest - 6 Minute Cap Notes: Circuit through…

WOD 10/9/14

8 Minutes of Shoulder/Wrist/OH/Thoracic/Knee/Hip/Ankle Mobility A- WU- 3 RNFT of: 10 Calorie Row/5 Ring Dip/5 Press in Split (skip to 38 seconds/75/45)/5 BTN Split Jerk/5 Each Rolling Pistol   -9 Minute Cap B- BTN Jerk + Jerk (Split…

WOD 7/8/14

8 Minutes of Hip/Lumbar/Ankle/Knee Mobility A- WU- 4 Minute AMRAP of: 10-25 Continuous Double Unders/10 Ball Slam (20/15#) B- 5-8 Minutes WU HPC/Front Squat + EMOM For 12 Minutes: On the Even Minute- 5 HPC (135/95)/On the Odd Minute- 5…

WOD 3/5/14

8 Minutes of Hip/Lumbar Mobility A- WU- For Time: 200M Run/100 BallSlam (20/15) B- Power Clean- 5 Minutes to working weight + 5 EMOM for 9 Minutes Notes: Choose a weight that is challenging but allows for smooth efficient reps/roughly…

WOD 11/21/13

6 Minutes of Shoulder/Wrist/Elbow Mobility A- WU- 21/15/9 RFT of: Push Up/Air Squat/Sit Up   - 6 Minute Cap B- Ring Dip- 3-5 Reps X's 10 Sets (Strict); 45 Seconds Rest Between Efforts   - 10 Minute Cap C- Bench Press- 15 Minutes To…

WOD 6/11/13

6 Minutes of Shoulder/Pec/Overhead/Lat Mobility A- WU- 500M Row;2 Minutes Rest + 500M Row + 2 Rounds of: 7 Pseudo Planche Push up (fingers towards toes)/7 Tiger Bend Push Up B- Bench Press- 10/10/10 @ 55% (6/4/13) of; 90 Seconds rest between…

WOD 6/3/13

6 Minutes of: Back/Hip/Back/Shoulder/Ankle Mobility A- 5 Minute AMRAP of: 200M Run/21 Jumping Ball Slam (20/15)/8 Strict Pull Up B- Clean- 10 Minutes To A Heavy Double + 3 Rounds of: 1 Minute Max Perfect Reps @ 65% of above; 2 Minutes…

WOD 5/17/13

5 Minutes of: Shoulder/Hip/Wrist Mobility A- WU- 21/15/9 RFT of: Jumping Ball Slams (20/15)/Calories Rowing + 10 Each PVC: Muscle Snatch/Snatch Press/OHS/Sots/Duck Walk Forward/Back B- Power Snatch- 3/3/3/3/3/3/3 Max Effort; 90 Seconds…

CrossFit Games 2012

My experience at the games was a Holy one.   CrossFitters from all over the globe were out and about, and representing their boxes well.  Everyone in the crowd was so friendly, passing out knuckle bumps as they passed and high fives all weekend!…

WOD 5/12/12

CF718 is Closed today! We are at the Metro Dash race located at the Aviator Sports and Event Center (3159 Flatbush Ave. Bk, NY 11234) Come support and cheer on your fellow 718'ers!!! Races starts at 8am and 8:30am. [youtube http://www.youtube.com/watch?v=9JXMydSFvQ4&w=440&h=253]

WOD 2/21/12

3 min Double Under Practice Muscle Up- 1/1/1/1/1 (C2B/Ring Dip) Dead Hang to Inverted Hold (T2B)- 1/1/1/1/1/1/1/1/1/1 Bent Row- 3/3/3/3/3 (135/95) Good Morning- 3/3/3/3/3 (135/95)

WOD 12/28/11

3 rounds of:1 min each max effort- Row/Rope Undulation/Double Unders 2 RFT of: 50 KB Swings(20/16kg)/40 Ball Slams(20/15)/30 Wall Ball(20/12)/20 GHD Sit Ups(Sit Ups)/10 HSPU(Push Ups)/5 Muscle Ups(pull ups) scale up or down accordingly Update:…

WOD 9/30/11

The CrossFit Total Max Squat/ Max Press/ Max DeadLift [slideshow]

Rest Day 8/25/11

Free Class Next Saturday Now is the time to tell your friends about CrossFit!! We added a regular Free Class to the schedule every Saturday at 11:30am, starting September 3rd. This is a FREE class for members who bring a friend or for someone…

Rest Day 8/18/11

Free Class 9/3/11 - 11:30am Bring a Friend Day is September 3rd @ 11:30am ONLY!  If you know someone interested in CrossFit, have them join you for a Free Killer WOD!!..  Our program delivers a fitness that is, by design, broad, general,…

WOD 8/10/11

5 min Super Plank (walk out) 3 rounds of: 1 min max effort- Thruster (95/65lbs); 60 second rest 4 RFT of: 10 each- Wall Ball (20/12lbs)/Ring Push Up/Supinated Hip Rotations 10 min Row @ 75% effort

WOD 8/9/11

Tabata- Lateral Ball Slams 3 RFT of: 6 Broad Jump/12 Burpees/ 24 Double Unders Snatch Grip DeadLift- 3/3/3 @ 70-85% 1rm 1 min: Plank/Ring Support/Hand Stand Hold/Dead Hang/Wall Squat FREE MMA class tonight at 7pm!

WOD 8/2/11

5 RNFT of: 20 Double Unders; 20 seconds rest/5 Wall Walk; 20 seconds rest Sumo DeadLift- 3/3/3 (sets accross @ 90%1rm) Sumo DeadLift High Pull (SDHP)- 3/3/3 (75/45lbs); 60 seconds rest NFT- 50 (Eccentric ROM/Negative) HSPU NFT- GHD Back Extension-…

WOD 8/1/11

Warm Up- Coaches Choice Snatch- 1/1/1/1/1 (build up to 85%1RM) 5 RFT of: 10 Hang Snatches below the knee (75/45)/ 10 Box Jumps (24/18")/10 Wall Ball (20/12lbs)/ 10 Double Unders Row- 10 min @ 65% intensity

Rest Day 7/31/11

Bring a Friend Next Saturday August 6th @ 11:15am ONLY!  If you know someone that is interested in checking out our program let them know about our Free class. The Basics Monday August 8th begins the next cycle and will run Monday’s and…

Rest Day 6/12/11

Class times for the Early Birds have Changed!! All early morning classes have been moved to 6am. [slideshow]