Monday 28APR14

1. CrossFit Endurance: Running starts Tuesday night! Sign up like you would a normal session on the schedule page. CFE will be led by Coach Brian from NYC Endurance.

2. We’re going to Row on the water this spring! Join us May 31st for a “Learn-to-Row” seminar with Row New York. We’ll spend a little time on Concept 2 Rowers learning technique and then actually get out on the water. Register here. EDIT: Friends and family are welcome at this event. 

Technique:
Clean Complex from Flex @ the Armory
Power Clean + Hang Clean + Push Press
Power Clean + Hang Clean + Push Jerk
Power Clean + Hang Clean + Split Jerk

Strong:
Back Squat
5 x 5 @ 45%, 55%, 70%, 80%, 90%

Conditioning:
“Nancy” (15 minute time cap)
5 RFT
400m Run
15 OHS 95/65

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