Buy In:
Max Double Unders
Free Standing Handstands


For time:
75 pound Thruster, 30 reps
15 foot Rope climb, 3 ascents
75 pound Thruster, 20 reps
15 foot Rope climb, 2 ascents
75 pound Thruster, 10 reps
15 foot Rope climb, 1 ascents

β€œBe thankful for what you have; you’ll end up having more. If you concentrate on what you don’t have, you will never, ever have enough”
― Oprah Winfrey

0 Response

  1. Brooke

    Come eat some meat!

    Join fellow CFMers at Dinosaur BBQ in Harlem!
    August 26th 3 p.m. – 5 p.m.

    Cost of meal will be less than $30 for 3 types of meats and 3 different sides (family style), alcohol will be ala carte.

    Please RSVP by August 22 to Brooke at [email protected]
    (Significant others and guests are welcome)

  2. BAston

    11:15 at 65#. Not worrying about weight right now, I have to get better at getting deep into a squat, so that is priority number one at the moment. The weight will come. Got a few rope climbs in there too, first time doing those, thanks for the form help B and Allison.

    DU’s: Most days I have them, today I did not.

  3. mcohen

    An amazing morning with the Coach. Squat clean and high hang position work. 5 x 5 @ 135 lbs squat cleans. Getting from extension to the drop. It is coming. Slowly, but yes its coming.

    89 double unders. I had 100 in my sights. I was there, and then I ran out of gas. As I tire, I start jumping higher and that makes me more tired.

    As soon as I did my last double under I started thinking my rest day tomorrow has begun.

    Have a good weekend one and all.

  4. Katie

    0 DUs

    Didn’t look at the time but did 53# thrusters and tried to climb the rope for the first time. Thanks for all your help Brendan, Allison & Amylynne!

  5. Adam Van Auken

    9 minutes. Thrusters felt great since we’ve done heavier thrusters lately and I did round one unbroken and divided second up into 12 and 8. Rope climbs were bad. It took me about 2:30 minutes to get the last climb and I failed twice. Taking off my gloves and gymnastic grips helped. Lol. I did them with my legs too.

    @Tommy – Great 10k time! You clearly are in better shape than me. So no more excuses! Ha ha.

  6. Paige

    43# thrusters.
    Rope climbs with legs.
    Special thanks to Allison for assisting with my the dismount!! πŸ˜‰

  7. amy edelman

    Still working on DUs (grrrr!!!!)

    43# thruster
    Rope climb with feet (first time rope climbing & surprised myself I could do it!)

    Fun class, thanks Allison!

    @Paige, the rope asked for number πŸ˜‰

  8. phillipc

    12.58 @ 75#

    1st set rope climb with feet, 2nd & 3rd sets just arms from standing. First time doing climbs, will try from sitting next time.

    27 d/u (PR). Handstands were shite.

  9. lauren

    So so good to be back!

    13:26 @ 35lbs. Rope climbs with feet.

    Went light on the thrusters to ease back into things. Very excited to finally be climbing the rope!

  10. Vikram

    Don’t you just LOVE Saturdays at CFM!!?? I met like 20 new people – all fun and fantastic. Plus I climbed a rope for the first time since I was 12!

    10:57 @ 55 lbs (light for shoulder).

    Smiling from ear to ear. Loved the skills portion of the class…hope we do more!

  11. ERIC S.

    Rope climbs are my new goat,
    By the time I did my last rope climb I had no upper body left and so had to use my legs. Nice job Xan!

  12. DT

    95lb power cleans subbed

    SO BEAT UP. No more boozing for a while.. surgery next week & then 6 weeks in a sling FML, couple months of PT and I’ll be right back in it.

  13. Alicia

    17:something @ 55#
    rope climb practice with Allison & Bboy was really helpful. Got up the rope twice in 6-7 attempts, with Bboy’s help.

    DUs: horrible today; sometimes you have it and sometimes you don’t

    Handstand practice: VERY helpful! Started to get confident without the help of the wall

    Post wod burger w/ Emma rx’d πŸ™‚

  14. bfarrel

    8:45ish… We can’t all be Xan.

    Highlights: 101 DUs. Broke 100 for the first time. Sweet. Bboy yelling from across the gym “nice fucking shoes Brad!” in reference to my sexy, new Adipower Olys. Sweeter.

    Lowlights: Handstands. Just don’t have them yet without the aid of the wall. Shitty. Rope climbs without foot aid; fucking hard as shit, especially after thrusters. Shittier.

    Solid Saturday at CFM. Always good to see your faces.

  15. mcohen

    I just saw on post on facebook from a friend of mine that Virtuosity just one the subway series again this week. It pisses me off, even though I have not participated. Can we do something about this.

    Lets commit as a box to put together some firebreathers and start kicking some competition ass.

  16. EJ


    I did try to put something together a while ago for this NYC Subway Series. Don’t worry there are always a ton of upcoming competitions and we have some fun things brewing at CFM.

    rx’d #55, 13:46

    Today’s WOD was for work effort, NFT for me today. Rope climbing wasn’t so terrible, but will be some getting used to.

    Handstands- need to work on a lighter kick to get upside down.

    Welcome to all the new people I met today! Don’t forget to blog πŸ™‚

    AND – if you’re not subscribed to our monthly newsletter, sign up! Info about future events, seminars, competitions!!

  17. AllisonNYC

    Today was so fun!!! I’m so happy you guys enjoyed the drills and stuff! You all did really great!

    I LOVE watching girls figure new things out and do things like pull-ups and rope climbs and lift heavy.. It’s Such a big deal.. I’m always happy to help you girls with a little extra here and there if you need it.

    Boys, I love you too, don’t worry πŸ™‚

    Enjoy your Saturday nights!

  18. Amylynne

    Every min for 15 min do 2 cleans and in remainder do DUs

    83# cleans
    427 DUs

    Cleans were too light so had a lot of time for DUs. Worked on form (which was needed) but will go heavier next time.

  19. Nico

    15:47 rx’d

    Need to get used to Thrusters and work on a fluid movement so that I can pick up the pace

    Rope climb felt good!