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Workouts

Saturday 2010.03.13

Heroes & Sheroes
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang Power Cleans, 135lbs

Women doing "Nasty Girls" Men doing "Nasty Girls"

Today's Other Workouts >

endurance

Run | Thursday 2010.03.11 Intervals

Bike | Wednesday 2010.03.10: Hills!

News & Events

Introducing On Ramp

Our brand new, beefed-up intro program, On Ramp, will begin Monday, March 15th. On Ramp is designed to familiarize participants with the movements, skills, and intensity of CrossFit. It'll run 3 times a week (Monday, Wednesday, Friday at 7pm) for 4 weeks: that's 12 little slices of workout heaven, just for you!

Whole9 Nutrition Workshop

We're collaborating with NYC Endurance to bring the Whole9 folk down on Sunday, April 25th for an afternoon packed with great nutrition information and discussion!

Morning Class Schedule Change

Until further notice, we are canceling Tuesday and Thursday morning classes. Monday, Wednesday and Friday morning classes will continue as scheduled.

Articles

On Coaching: Part 5

Dealing With Complexity
Movements with more than two or three major positions or transition points are significantly more complex to teach. I generally categorize movements into three levels of complexity: simple, intermediate, and complex.

Skill Of The Month

The Snatch

The Snatch is the world's fastest lift and a stunning display of power, speed and flexibility. The barbell starts on the floor and is lifted to overhead in a fast and explosive manner. This month we will take some time to become proficient at this exciting lift and its variations.