BLACK BOX WOD:
In honor of Torch, a CF Football WOD
Complete as many rounds as possible in 3 minutes:
3 Power Clean 155 lbs
6 Push Ups
9 Air Squats / 9 Ring Dips
Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.
Repeat this sequence 6 times (6 rounds). Rest for 1 minutes between the 3 minute rounds.
Post total rounds completed to comments.
CFBK Strength Preference: CF Football
Complete 7 rounds for time:
6 Squats @ 125% of body weight
8 Standing Broad Jumps (minimum of 6 feet per jump)
Post times to comments.
A note: As many of you know, for the past several months I have been an active applicant to the USMC Officer Program. Yesterday, I received word that I have been selected to attend OCC 203 which requires me to report to Officer Candidates School in Quantico, VA mid-January. This decision was not an easy one to reach, nor the process a simple one to complete, but I am confident it is the right course. Accordingly, I will unfortunately be unable to continue in my capacities as a staff trainer and manager here at the Black Box into the New Year.
The past 2+ years I have spent at CrossFit NYC, along with a year and a half as a trainer and 9 months as a manager have been fantastic. I have said for a long time that if not for the Black Box, I'd have packed up and left NYC long ago. The community here has been a wonderful thing to be a part of and it has been, to say the least, a privilege to be trusted to coach and help shape the direction the community is going. I've gotten to watch several members grow into formidable athletes. I've gotten the pleasure of watching every day people take down personal goals and prove to themselves that they are stronger than they thought. And I've had the personal edification of developing into the athlete I am today -- something I'm not certain would have happened anywhere else.
I'm thankful for the community for allowing me to be part of it. To the owners (Hari, Court, Josh) for hiring me and trusting me with the "red headed step-child" that is CFBK and giving me the best job I've had to date. To my fellow trainers; past, present, and the new guard. And lastly, I'm thankful for the members of the Black Box, who have been a source of constant guidance, inspiration, and strength for me through what has been, to put it lightly, a formative and extremely important period in my life. I will endeavor to do everyone proud, and will strive to not be a stranger.