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WEEKLY PROGRAMMING

Week # 5 of 6 Monday 10/9/2023 Strength A1. Back Squat, 15-12-9-6, building  A2. Ring Row (Rx+ Feet Elevated and/or Weighted), 4 sets of 10-12

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COLUMBUS DAY SCHEDULE

Schedule Change for Columbus Day, Monday October 9: 6:00 AM Canceled at both locations 7:45 PM Cancelled at both locations

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WEEKLY PROGRAMMING

Week # 4 of 6 Monday 10/2/2023 Strength A1. Back Squat, 9-7-5-3, building  A2. Ring Row (Rx+ Feet Elevated and/or Weighted), 4 sets of 10-12

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WEEKLY PROGRAMMING

Week # 3 of 6 Monday 9/25/2023 Strength A1. Back Squat, 12-10-8-6, building  A2. Ring Row (Rx+ Feet Elevated and/or Weighted), 4 sets of 10-12

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WEEKLY PROGRAMMING

Week # 2 of 6 Monday 9/18/2023 Strength A1. Back Squat, 9-7-5-3, building  A2. Ring Row (Rx+ Feet Elevated and/or Weighted), 4 sets of 10-12

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2013 CrossFit Open Redux

12:15 PM Saturdays at CrossFit NYC Flatiron During the next programming cycle, we will be running the 2013 CrossFit OpenWOD at 28th Street on Saturday’s (in place of

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WEEKLY PROGRAMMING

Week # 1 of 6 Monday 9/11/2023 Strength A1. Back Squat, 10-8-6-4, building  A2. Ring Row (Rx+ Feet Elevated and/or Weighted), 4 sets of 10-12

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WEEKLY PROGRAMMING

Interim Week # 1 of 1 Monday 9/4/2023 Strength A1. Handstand Practice (Rx+ Handstand Walking) A2. Box Elevated Pistol Squat (Rx+ = 31X1 Tempo) Conditioning

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WEEKLY PROGRAMMING

Week # 6 of 6 Monday 8/28/2023 Strength Hang Squat Clean and Jerk Find a 2 Rep Max Conditioning 6 Rounds 3 Burpee Box Jump

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WEEKLY PROGRAMMING

Week # 5 of 6 Monday 8/21/2023 Strength Hang Squat Clean and Jerk 10 sets of 2, building Conditioning 6 Rounds For Time 5 Strict

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