Starting Next Week: New NLWC Classes at CFSBK
Want to get better at the Snatch and Clean and Jerk? You’re in luck. Starting next week, we’re offering additional Next Level Weightlifting Club classes at from 12pm to 1pm on Wednesdays and Fridays!
Next Level Weightlifting Club offers Olympic lifting with strength training and mobility all in one. Weightlifting classes will be held in two-hour windows and taught by Coach Frank Murray. While there will be a start to every class, you are allowed to show up at any time during the two-hour training session to lift. Those involved will receive the week’s programming which they can either do during the training session or on their own times during Open Gym hours. If you are unable to participate in class on a regular basis, you also have access to Coach Frank via email and can submit videos to be evaluated and critiqued. Think of him as your personal coach.
Days & Times
Mondays: 7-9pm
Wednesdays: 12-1pm and 7-9pm
Fridays: 12-1pm and 6-8pm
While there are universal weekly workouts, they can and likely will change from person to person depending on each individual’s needs. All people are different and therefore require different things to be successful. At Next Level Weightlifting Club, we take that into account and make adjustments as needed to optimize progress.
Pricing
Drop In: $30
10 Pack: $250
2x per week: $175
3x per week: $225
Unlimited: $300
More Info
About the Coach: Frank Murray has competed in weightlifting for many years. During that time, he has medaled at five separate National Championships, most recently a Silver at last year’s Nationals. His all-time best lifts in competition include a 151kg (333lb) Snatch and a 182kg (400lb) Clean and Jerk at a body weight under 200lbs. He has worked with many athletes, from multiple CrossFits, including: CF Garden City, CF Queens, CF Great Neck, CF 516, CF King of Island Park, RADD CF, CF Greenpoint, CF Manhasset, CF L.I.C, among others. Coached by Arthur Drechsler, former world record holder, chairman of the board of USAWeightlifting, and author of The Weightlifting Encyclopedia, Frank has learned from the many years of experience that Artie has had over his coaching career.
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Yesterday’s Results Board: Clean and Jerk | Toes-to-Bars, DB Snatches, Double-Unders
The History of the Entire World, I Guess Bill Wurtz (video)
Learn How to Fail Breaking Muscle
Saturday’s Programming
Partner WODs
In teams of 2 with one partner working at a time…
AMRAP 10 Minutes:
6 Front Squats 135/95
6 Ring Dips/Push-Ups
Rest 4 minutes, then…
AMRAP 10 Minutes:
6 Deadifts 185/125
6 Pull-Ups/Ring Rows
Rest 4 minutes, then…
AMRAP 10 Minutes:
6e Dumbbell Reverse Lunges 35/20
6 Dumbbell Push Presses 35/20
The Rx is on the light side today. The idea is for one partner to be working just about the whole time and not get too hung up on any particular movement.
Post rounds, reps, Rx. and partner to comments.
8am w/Brett doing Saturday
Partner WODz w/Kate W!
1) 15 rounds + 3, FSQ @ 95# + push-ups
Not to speak for other Kate but pretty sure we peaked in this one. Push-ups even hung around until the last 3 min or so, squats moved.
2) 13 rounds + 1, DLs @ 123# + a mix of pull-ups & ring rows
Helpful tips from Brett on letting my legs help a bit more on the kip. Did a few pull-ups until I ripped an even deeper divot in my palm, and then ring rows.
3) 15 rounds + 3 RX
Hips were rly creaking by the end.
Thursday’s work:
Cleans- Worked up to 113# for the last three sets. TINY press-out for the first two attempts, and on the 10th round I finally got it!
WOD: 5 rounds + 7. Did a Knee-raise/TTB combo, 35# DB and 42 single unders.
Tomorrow’s work actually sounds fun! It’s going to be HOT.
10am doing Saturday with Jess
15 + 3 – I scaled the ring dips to 4 per round.
16 + 9 – Scaled up the deadlift weight to 185. Jess was a speed demon on the pull-up bar with beautiful butterflies. I had to break them up after the first few rounds – hands were just not having it.
16 – Scaled up the DB’s to 35#. Cleaning the DB became the hardest part.
I have never been so immediately sore after a workout. Great push trying to keep up with such a famed lady.
Thursday:
C&J: 113, 123, 133, 143, 148, 153 (press out), 153, 158(F Jerk), 158(F Jerk), 143
WOD: 4 rounds + 13 reps Rx. Darn DB came loose during the first round and had to switch it out mid-workout.