WOD

Bed Stuy, Bushwick, Clinton Hill, East Williamsburg, Williamsburg – OUT | F.I.I.T. Announcements QOD Warm-up Warm-up (No Measure) Tabata (8×20/10r) Air Squats & KB Swings... Read More

Bed Stuy, Bushwick, Clinton Hill, East Williamsburg, Williamsburg – Cross Training QOD What do you think is the first thing people notice about you? Metcon... Read More

Bed Stuy, Clinton Hill, East Williamsburg, Williamsburg – Powerlifting Warm-up (No Measure) 2 Minutes Bike/Row 20 Lunges 15 Air Squats 10 Pushups 2 Rounds: 5... Read More

OLYMPIC LIFTING Power Snatch + OHS (1 rep every 90 sec x8 sets climbing) Focus on being patient during the pull and getting the bar... Read More

STRENGTH Superset A1: Standing Filly Press (4×8 each climbing) https://www.youtube.com/watch?v=tvJzHuGA800 Use 2 KBs 8 reps on stronger arm, rest, then 8 reps on weaker arm.... Read More

STRENGTH Front Rack Lunge (4×8 climbing to an 8RM per leg) If you can climb higher on one leg, keep going! 8 reps on weaker... Read More

STRENGTH Superset A1: Banded Sit Ups (4×10) https://www.youtube.com/watch?v=6Hg7tWZTgz8 A2: Standing Banded Low to High Chops (4×10 each) https://www.youtube.com/watch?v=DnLTYXaEfrU A3: Seated KB Front Rack Hold (4×45... Read More

OLYMPIC LIFTING Tall Clean + Tall Jerk (5×3 @ light to moderate) Standing tall, drop straight into the bottom position of a front squat. Lift... Read More

STRENGTH Barbell RDL (4×8 climbing to an 8RM)   METCON FT: 21 Sumo DLHP 75/55# 400m Run 15 Sumo DLHP 400m Run 9 Sumo DLHP... Read More

GYMNASTICS Rest 15 sec btw A1 and A2; rest 2 min btw sets A1: Strict Pull-ups (3xAMRAP 30 sec) Does not have to be unbroken.... Read More