30 Muscle-ups for time

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If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Heat 1 sets up.

Cool Down/Unload:

Alternating Reverse Barbell Lunges 60% BWx8ex3

3 Rounds:
20 OH Sit-Ups
20 Reverse Sit-Ups

Here is the "Muscle-Up Formula" from the 6pm Class:
Pull-Up + Transition + Dip = Muscle-Up
Pull-up = False Grip + Full ROM pulling strength
Transition = Technique + Rotational Strength
Dip = Full ROM pushing strength + Ring Support

Why your elbows must stay in front of the bar during Presses.



We've added a few new Beginner's Classes to our program!

Here is a detailed list of all our class times:

Beginner's Class Schedule
Monday: 6pm (Free for Foundation's Participants)
Wednesday: 6pm
Saturday: 11:15am
Sunday: 11am

Group Class Schedule
Monday: 7pm
Wednesday: 7pm
Saturday: 10:15am
Sunday: 12pm

We are now offering Weekly Unlimited Class Cards for 50$. If you go to 4 classes per week you save 30$, if you attend 3 classes per week you save 10$. Your may use the card for either Group or Beginner classes.

Athletes are encouraged to come early or stay late (depending on which class they participate in) and work on a skill or performance deficit in an open gym atmosphere. We all have things that we need to work on and this is a great opportunity to do just that. For example If your strength is lacking you may choose to supplement your training with some additional Back Squatting. Maybe you're after that first muscle up and need to work your transition and pulling strength, go for it. Are you tight? Spend an extra 20 minutes doing mobility drills and open up those joints.
Note: The running class gets equipment and space priority.

Monday night beginner classes will now be FREE for anyone who has completed any of our Foundation's Program cycles.

Foundations Cycle 3
We have confirmed the dates for our next cycle of the Foundation's Program. Classes have been scheduled for every Sunday at 1pm for the following 6 weeks (5/18, 5/25, 6/1, 6/8, 6/15, and 6/22).  Interested participants should send me a confirmation email so that we can solidify your slot.

The program will cost 180$ which must be paid either in cash or check (made out to David Osorio) by the second class. Students will receive a digital syllabus including a program overview, homework assignments and additional educational resources.

Space is limited and filling up FAST.

Which member of CFNYC left us this gem?


Overhead Squat

3-3-3-3-3-3-3 reps

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11am Class:
Max reps in one minute at each station. Today's WOD is 4 rounds.

Wall Ball 20 lbs.
Box Jumps 20"
Kettlebell Swings 16kgs.

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Cleiser Calcines

Nation's Joggers Sick of Finding Dead Bodies.



Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster


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Compare to CFSBKWOD 1.27.08

The First person to show me a receipt from their purchase of weightlifting shoes gets one free personal training session! (we will focus on an Olympic lift)

The Second person to show me their receipt gets 2 free classes (40$ Value)

The Third person gets... the awesome pair of weightlifting shoes they just purchased!

Purchase your shoes HERE or HERE
Why Weightlifting Shoes? (again)

Words can't describe...


WOD 5.07.08

In this WOD each athlete starts at a station with the rx'd loads and performs max reps for thirty seconds. Each work interval is followed by one minute of rest and is repeated 6 times before moving on the the next exercise. Score is total reps completed.

Percentages are based on one rep max in each movement. If you've never done a 1RM on any one of these lifts but know your max for a higher rep range then This Calculator may help guide you.

65% Front Squat
65% Press
30% Weighted Pull-Up

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8 Windmills each side
20 Janda Sit-Ups
2 Rounds

Scapular Flys
2x12 Prone
2x12 Supine

Look forward to this on a T-shirt.

Mike and Bethany from the 6pm Class



Tomorrow's 6pm Class will be a Beginner's Class, all are welcome to attend. Students who have taken the  Foundation's program in either the first or second cycle will be comped.

Mr. Hadel and his crew will be taping for the documentary on Monday, May 19th. They will be observing the weekend classes on Saturday and Sunday to get a sense of who we are.  If you're open to being interviewed please let me know as they're interested in talking to a lot of people. 

We got the first version of the t-shirt design from Jodi and it looks awesome.

There are more mats to be moved upstairs. Anyone who comes 20+ minutes early to help bring them up gets a 50% discount on class.

Everyone attending Wednesday night's Group Class should be aware of their 1RM's for FSQ, Press, and Weighted Pull-Ups.  You've all been logging... Right???



For Time:
75 Power Snatches

Beginner's Class:

Overhead Squat 3-3-3-3-3
Mini "Cindy"

Post Loads and Rounds To Comments

31 Tomorrow


Power Snatch
Hang Power Snatch