Farewell, Brooklyn!

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The Black Box Brooklyn is now closed. We certainly hope to open a location in BK once again in the future but for now our focus will be on continuing to grow the Black Box Manhattan. Please come visit us there, we're only 10 minutes away from our former BK location via the L & R/W trains. We have Free Beginners Classes every week and our extremely popular (and replicated) Elements Workshops!.

Closing Night BBB.jpg
We love you guys!

It's ON!

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Officially introducing the individual competitors who will be representing us up in Albany this weekend:

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Let's all wish best of luck to Sara ("Busdriver") who qualified at the NY/NJ Sectionals to compete at the Northeast Regionals and to Jacinto (no nickname needed when you've got your own t-shirt) and Hari ("Milkman") who are both competing in the Masters' Division.


UPCOMING ELEMENTS WORKSHOPS:

Manhattan

#124 Mon/Thur @ 7:30am, starts May 24 (2 slots left)
#125 starts May 25 SOLD OUT!
#126 Mon/Thurs @ 6am, starts June 7 (4 slots left)
#127 Mon/Wed @ 6:30pm, starts June 7 (3 slots left)
#128 Mon/Thur @ 7am, starts June 14 (4 slots left)
#129 Tue/Thur @ 7:30pm, starts June 15 (4 slots left)

Thursday 100520

For Time:
185 pound barbell, Shoulder to overhead, 20 reps
40 Burpees

Partition as needed, any order.

CFBK Strength Preference: CF Football

Complete 7 rounds:

Handstand Holds for maximum time
10 Supine Ring Pull Ups

Post total time of 7 rounds of handstand holds to comments.

I shall unleash my dogs of war...

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Officially introducing your affiliate team!

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Let's all wish the best of luck to our Affiliate Team team members who are competing this weekend at the Northeast Regionals in Albany: Lenny ("HOG"), Mike K. ("Killa"), Mike M. ("Maniac"), Sophie ("Blahdhound"), Christine ("Crusher"), and Avery ("Averex").

Stay tuned...tomorrow we'll be wishing well to our individual competitors!


UPCOMING ELEMENTS WORKSHOPS:

Manhattan

#124 Mon/Thur @ 7:30am, starts May 24 (4 slots left)
#125 starts May 25 SOLD OUT!
#126 Mon/Thurs @ 6am, starts June 7
#127 Mon/Wed @ 6:30pm, starts June 7 (3 slots left)
#128 Mon/Thur @ 7am, starts June 14
#129 Tue/Thur @ 7:30pm, starts June 15

Wednesday 100519

BLACK BOX WOD:

Row 1000m
10 Turkish get-ups (5 left, 5 right)
Row 750m
10 TGUs (5L, 5R)
Row 500m
10 TGUs (5L, 5R)
Row 250m
10 TGUs (5L, 5R)

Post time and kettlebell weight to comments.


CFBK Strength Preference: CF Football

Rest Day.

Nice work, ladies!

So many girls...

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UPCOMING ELEMENTS WORKSHOPS:

Manhattan
#123 starts TONIGHT SOLD OUT!
#124 Mon/Thur @ 7:30am, starts May 24 (4 slots left)
#125 starts May 25 SOLD OUT!
#126 Mon/Thurs @ 6am, starts June 7
#127 Mon/Wed @ 7:30pm @ 6:30pm, starts June 7 (4 slots left)

Tuesday 100518

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Post time to comments.

Compare to 091029.

CFBK Strength Preference: CF Football

Complete 7 rounds:

Max Rep Weighted Chin Ups with 50% of 1 RM
Sprint 50 yards

*Select your weight and complete as many reps as possible of chin ups.
*Once you come off the bar sprint 50 yards.
*Rest as needed between rounds.

Post weighs used and reps completed to comments.

Heavy and High

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UPCOMING ELEMENTS WORKSHOPS:

Manhattan
#122 Women-only Elements (first ever!) -- M/W/F @ 6:30pm, starts TONIGHT (3 slots left)
#123 Tue/Thur @ 9pm, starts TOMORROW (only 1 slot left!)
#124 Mon/Thur @ 7:30am, starts May 24 (4 slots left)
#125 starts May 25 SOLD OUT!
#126 Mon/Thurs @ 6am, starts June 7
#127 Mon/Wed @ 7:30pm, starts June 7

Monday 100517

"Tommy V"

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

Post time to comments.

Compare to 091023.

CFBK Strength Preference: CF Football

Complete as many rounds as possible in 15 minutes:

3 Any Way Overhead - 75% of body weight
6 Push Ups
9 Full Glute Ham Raises

*Any Way Overhead means just that. You can press, push press, push jerk, split jerk, rack jerk or any other way overhead. You can start and finish in a rack.

Post loads and rounds completed to comments.

As part of the transition in moving the BBB membership over to Manhattan, we will
be shifting blogging over to CFNYC's main site in the next few days, probably over the weekend Regionals. After this weekend, all further info about BBB will be posted there.
If you have any questions, please post them in comments or email me.
-Court

L&C.jpg
Have you met the gym's twins, Huff & Puff?

UPCOMING ELEMENTS WORKSHOPS:

Manattan
#122 Women-only Elements (first ever!) -- M/W/F @ 6:30pm, starts May 17 (3 slots left)
#123 Tue/Thur @ 9pm, starts May 18 (2 slots left)
#124 Mon/Thur @ 7:30am, starts May 24 (4 slots left)
#125 Tue/Thur @ 8pm, starts May 25 (2 slots left)

Sunday 100516

Clean and Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 091112.

CFBK Strength Preference: CF Football

Rest Day.

Friday 100514

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Post time to comments.

Compare to 091113.

CFBK Strength Preference: CF Football

Complete 5 rounds of the following:

3 Clean Pulls
3 Power Cleans
3 Push Press
3 Push Jerks
3 Good Mornings

*Perform at 60%-70% of 3 RM Power Clean

*Rest 2 minutes between rounds

Post times and loads to comments.

Compare to 021210

B&C.jpg
It's ok as long as you don't make eye contact...

Something about effort and balls...

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UPCOMING ELEMENTS WORKSHOPS:

Manhattan

#122 Women-only Elements (first ever!) -- M/W/F @ 6:30pm, starts May 17 (3 slots left)
#123 Tue/Thur @ 9pm, starts May 18
#124 Mon/Thur @ 7:30am, starts May 24 (4 slots left)
#125 Tue/Thur @ 8pm, starts May 25 (4 slots left)

UPCOMING ENDURANCE WORKSHOP:
Rowing Workshop -- Saturday, May 15th

Thursday 100513

"Karen"

For time:
150 Wallball shots, 20 pound ball

Post time to comments.

Compare to 090820

CFBK Strength Preference: CF Football

Complete 5 rounds for time of:

Sprint a 20 yds - 40 yds - 20 yds shuttle drill
8 Kettlebell Swings 2 Pood
16 Push Ups

*Rest 1 minute between rounds.
*For shuttle drill, start by sprinting 20 yards, change directions and sprint back 40 yards, change direction and sprint back 20 yards through original starting point. Perform 8 Kb swings and 16 push ups. Rest 1 minute and repeat...

Post fastest and slowest rounds to comments.

Compare to 123109.

In BBB news, tonight is the Townhall Meeting regarding the closing of BBB at 9pm. Hopefully, that will work for most people. Anyone who is a current member of BBB is invited.

May Powers

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UPCOMING ELEMENTS WORKSHOPS:
#122 Women-only Elements (first ever!) -- M/W/F @ 6:30pm, starts May 17 (4 slots left)
#123 Tue/Thur @ 9pm, starts May 18
#124 Mon/Thur @ 7:30am, starts May 24 (4 slots left)
#125 Tue/Thur @ 8pm, starts May 25

UPCOMING ENDURANCE WORKSHOP:
Rowing Workshop -- Saturday, May 15th

Wednesday 100512

Five rounds for time of:
5 Muscle-ups
135 pound Power clean, 10 reps
Run 220 meters

Post time to comments.

CFBK Strength Preference: CF Football

Rest Day.

In BBB news, due to some conflicts regarding the teaching schedule, it looks like the best time to schedule a Townhall Meeting regarding the closing of BBB is this Thursday at 9pm. Hopefully, that will work for most people. Anyone who is a current member of BBB is invited.

An un-fresh hell...

| | Comments (736)

UPCOMING ELEMENTS WORKSHOPS:
Manhattan
#122 Women-only Elements (first ever!) -- M/W/F @ 6:30pm, starts May 17 (4 slots left)
#123 Tue/Thur @ 9pm, starts May 18
#124 Mon/Thur @ 7:30am, starts May 24
#125 Tue/Thur @ 8pm, starts May 25

UPCOMING ENDURANCE WORKSHOP:
Rowing Workshop -- Saturday, May 15th

Tuesday 100511

BLACK BOX WOD:

"KettleHell"

5 rounds for time of the following movements:

20 deadlifts
20 sumo deadlift high pulls
20 2-arm swings
10 right-arm swings
10 left-arm swings
10 right-arm snatches
10 left-arm snatches

Post weight of kettlebell and time to comments.

Compare to 091018.

CFBK Strength Preference: CF Football

Max Distance Broad Jump
*you have 10 attempts to complete your max broad jump
*jump and record longest distance
then...
Complete 20 rounds of:
Sprint 10 yards
*rest 10 seconds between rounds
*run with maximal effort
Post best broad jump to comments.
Compare to 032510


Here's another picture from our Men's Fitness magazine profile in this month's issue (on newsstands now!).
mfit_xfit2_0106.jpg

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