CLOVIS IS COMING!!!

HERO WOD — “CLOVIS” IS COMING

clovis

Clovis is coming!  In preparation for this brutal training day, we will take the next 3 Saturdays to ramp up our stamina and on Saturday November 15 we will do:

CLOVIS (Hero WOD about 2+ hours)
10 Mile run
150 Burpee Pull ups
– partition the run and burpee pull ups as needed

But first….

Saturday October 25, @ 10 AM class (~30 min WOD)

“1/3-ish Clovis”

5 rounds for time of:

800 Meter run (1 lap around the block)

10 Burpee Pull ups

Saturday November 1, @ 10 AM class (~60 min WOD)

“Rowing 1/2 Clovis”

4 rounds for time of:

2000 Meter row

20 Burpee

20 Pull ups (can jump from ground)

Saturday November 8, @10 AM class (~90 min WOD)

“Almost Clovis”

7 rounds for time of:

800 m run

750 m row

10 Push ups

10 Pull ups

Saturday November 15, @ 10 AM class (~2+ hour WOD)

CLOVIS

10 Mile Run (20 laps around the block)

150 Burpee pull ups

*partition the run and burpees pull ups as needed

 

NOTE:  All the above work outs can be scaled as needed, especially the actual “Clovis”.  Ring rows can be substituted for pull ups.  Training is about getting stronger and being smart, push yourself as hard as you can but never risk injury to complete a training session!

Upcoming PALEO Challenge 2014

paleo

PALEO CHALLENGE 2014

In the spirit of New Year’s Resolutions we will be kicking off the New Year with a CrossFit Breed Paleo Challenge.

Diet vs. Lifestyle

The Paleo Diet is a lifestyle.  It is an approach to diet that is based on the quality of foods you eat.  It mimics the diets of our hunter-gatherer ancestors – consisting of lean meats, seafood, vegetables, fruits, nuts and seeds.  It excludes foods that came from agriculture or processing – dairy, grains, refined sugar, etc. [Read more…]

UGLY HOLIDAY SWEATER WOD / POT LUCK

“UGLY HOLIDAY SWEATER WOD”UGLYSWEATER

SATURDAY DECEMBER 21, AT 10AM

WE WILL HAVE OUR FIRST ANNUAL UGLY

SWEATER WOD.  WHO WILL WEAR THE UGLIEST, MOST

HIDEOUS SWEATER?  LETS STYLE AND PROFILE, GET FIT AND TAKE

SOME PICS.  PRIZE FOR THE UGLIEST SWEATER!

 

“POTLUCK HOLIDAY PARTY”potluck bring something to share

SATURDAY DECEMBER 21, AT 4PM

WE WILL ENJOY OUR FIRST ANNUAL POTLUCK HOLIDAY

PARTY.  BRING YOUR FAVORITE DISH TO SHARE.

FAMILY AND FRIENDS ARE WELCOME!

NEW YORK CARES COAT DRIVE (DECEMBER 1 – FEBRUARY 7, 2014)

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THE HOLIDAY SEASON IS A TIME FOR LOVE AND LAUGHTER BUT ALSO A TIME FOR US TO THINK OF THOSE LESS FORTUNATE WHO NEED OUR HELP.  WE HAVE SET UP A DROP LOCATION AT THE BOX FOR ANYONE WHO WOULD LIKE TO DONATE GENTLY — USED COATS (MEN/WOMEN/CHILDREN) THAT WE NO LONGER NEED OR WANT.  

THANK YOU!