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Sunday
May112008

Actualizaciones

We've added a few new Beginner's Classes to our program!

Here is a detailed list of all our class times:

Beginner's Class Schedule
Monday: 6pm (Free for Foundation's Participants)
Wednesday: 6pm
Saturday: 11:15am
Sunday: 11am

Group Class Schedule
Monday: 7pm
Wednesday: 7pm
Saturday: 10:15am
Sunday: 12pm

We are now offering Weekly Unlimited Class Cards for 50$. If you go to 4 classes per week you save 30$, if you attend 3 classes per week you save 10$. Your may use the card for either Group or Beginner classes.

Athletes are encouraged to come early or stay late (depending on which class they participate in) and work on a skill or performance deficit in an open gym atmosphere. We all have things that we need to work on and this is a great opportunity to do just that. For example If your strength is lacking you may choose to supplement your training with some additional Back Squatting. Maybe you're after that first muscle up and need to work your transition and pulling strength, go for it. Are you tight? Spend an extra 20 minutes doing mobility drills and open up those joints.
Note: The running class gets equipment and space priority.

Monday night beginner classes will now be FREE for anyone who has completed any of our Foundation's Program cycles.

Foundations Cycle 3
We have confirmed the dates for our next cycle of the Foundation's Program. Classes have been scheduled for every Sunday at 1pm for the following 6 weeks (5/18, 5/25, 6/1, 6/8, 6/15, and 6/22).  Interested participants should send me a confirmation email so that we can solidify your slot.

The program will cost 180$ which must be paid either in cash or check (made out to David Osorio) by the second class. Students will receive a digital syllabus including a program overview, homework assignments and additional educational resources.

Space is limited and filling up FAST.

IMG_2306
Which member of CFNYC left us this gem?

Reader Comments (7)

That's great news about the weekly card.
May 11, 2008 | Unregistered CommenterErik K.
are these any good? they are significantly cheaper than the adidas.

http://www.vsathletics.com/product.php?xProd=1301&xSec=1
May 12, 2008 | Unregistered Commenterstephanie
Went to Crossfit Jenks down here in my hometown today. Got smoked by "Nancy"

20:06

Not too proud of my time, but glad I powered through.
May 12, 2008 | Unregistered CommenterKent
Stephanie,The VS shoes are good weightlifting shoes. The main difference from the Adidas models is that the VS shoe has a slightly higher heel and a bit of a wider fit (the Adidas tend to run on the narrow side). A few of my teammates wear them and have no complaints, though online you'll sometimes hear of people who are not fond of the extra heel height.

Personally, I like the lower heel of the Adidas (about 1 inch), but that's a personal preference of mine since they were the first weightlifting shoes I ever owned.

There is also the new black Rogue Do-win that is less expensive than the Adidas but sports a similar heel height.http://www.roguefitness.com/catalog/product_info.php?products_id=384

Haven't heard much feedback on them though.
May 12, 2008 | Unregistered CommenterYoon
Kent,



~20: is good but you can do better. Do you know your splits on the runs and did you do the rx'd weight? How many times did you bail or rack the weight to take breaks?

We'll look forward to seeing you in class again soon!
May 12, 2008 | Unregistered CommenterDavid South Brooklyn
David,

Don't know my time split there. I only used 50lbs, the problem was in the second round I tweaked something in my neck that gave me a killer headache. I rested for a bit and jumped back in, only doing about 5 OHS at a time. So if it wasn't for that I think I could've come in at about 17min.

Yeah, see you guys this Sunday!

May 13, 2008 | Unregistered CommenterKent
Yoon,

Thank you for the info. I went with a pair of do-wins so we will see how that goes!

Thanks again!
May 14, 2008 | Unregistered Commenterstephanie

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