UPDATED: This Week’s Schedule – week of Oct 12

Skills and Drills:
Morning – Tues, Wed, Thurs – 6:30AM at the Pinetum
Evening – Tues, Wed, Thurs – 7:15 PM at the Pinetum

Crash Course:
Tues, Thurs – 6:15PM at the Pinetum

Saturday – 10AM at the Pinetum

Please email if you plan to attend.

Thursday Morning Skills and Drills

Awesome turnout this morning, great work everybody.  Mike, Chiann, Lisa, Tonya and newbie Ginger got a hearty warm-up, followed by some Double Under practice and a modified Jackie for the WOD.  Give yourself a pat on the back for getting Double Unders! 

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10 Burpees
800m Run
40 Box Jumps
40 Pullups (sub ring rows)
10 Burpees

REMINDER:  Coach Glassman is in Harlem this evening (6PM kick-off) and Brooklyn on Saturday.  See below post for details.

This Week’s Schedule – week of Oct. 4

The founder of CrossFit, Greg Glassman, will be in New York City this week giving free “CrossFit 101” Q&A sessions.  Coach Glassman is an excellent speaker and these sessions are designed to address any and all CrossFit questions you may have.  Highly interactive, personal and informative and open to the public.  You have two chances to join the dialogue; one on Thursday evening in Harlem.  One on Saturday in Williamsburg.  Please email me to reserve a spot.  These sessions fill up very quickly so please email me now.  Believe me, you don’t want to miss this.  Details below:

Thursday, October 8th, at 527 West 125th Street.  Coach arrives at 5, and officially starts at 6PM.  
Saturday, October 10, 2009
At The Brooklyn Barbell Club
221 North 8th St. (between Driggs and Roebling)
Brooklyn, NY 11211
9:00am Doors Open, Coffee
10:00am Q&A Session
1:30pm CrossFit Workout
2:00pm Beer Social
Please RSVP to info@crossfitmetropolis.com if you want to attend.  Do it now, its worth every penny (and its free). 

Skills and Drills:
Morning – Wed and Thurs at 6:30AM at the Pinetum
Evening – Tues at 6:30PM at the Pinetum
(thurs will be in Harlem listening to Coach)

Crash Course:
Tues 6:30AM Session 5 with soon-to-be-not-so-newbies
Mon & Wed 6:30PM Session 1 &2 with newbies

Bootcamp – Bootcamp is self-serve, I’ll be listening to Coach Glassman speak Saturday morning at the Brooklyn Barbell Club, and so will you. 

See ya’ll out there!

Bootcamp is On – Saturday 10AM

Great turnout for Bootcamp!  Big CF Metropolis welcome to newbies Stephen and Lisa.  And great to see some of the original gangsters out for a WOD – World Bank, UN, Jonas, the Marathoners!  Hope to see you all again soon.

CrossFit Baseball:
Bases separated by app. 100m.
1st Base – 15 Ring Rows
2nd Base – 7 Burpees
3rd Base – 15 Box Jumps
Home Plate – 15 Air Squats

Score as many runs as possible:  run around the bases as fast as possible, stopping to perform the prescribed movement at each base.  Finishing the Squats at Home Plate scores a run.

Pics below.  Post to Comments.

Thursday Skills and Drills

The Reds plus newbie Tonya (great work!) out this evening.  Everybody got Double Unders tonight which is awesome.  Now you are officially cool!  Double Cool. 

10 Double Unders
40 Pushups
10 DU
40 Ring Rows
10 DU
40 Situps
10 DU
40 Box Jumps
10 DU

 Sorry no pics, forgot the camera tonight.  Post to Comments.