Welcome to CrossFit NYC
CrossFit NYC is the oldest and largest CrossFit gym in New York. Our programs are designed to get you in the best shape of your life, under the guidance of highly skilled coaches. No wandering around the gym wondering what to do, endless hours running on a treadmill, or months of using the same machines without seeing real results. At CrossFit NYC, you’ll be guided and coached every step of the way through unique and structured workouts that will get you fit, fast.
Intermediate & Advanced WODs: Saturday 120519
Intermediate and advanced WOD classes at HR:00 and HR:45:
Three sets for max reps of:
60 seconds of Wallball Shots, 20#/14#
60 seconds of 135#/95# Power Clean
60 seconds of 24″/20″ Box Jumps
60 seconds of 95#/65# Push Press
60 seconds of Pull-Ups
60 seconds of Rest
* * * * *
High Noon Hero WOD (noon and 1pm, be sure to pre-register with Zen Planner)
“Jack”
Complete as many rounds as possible in 20 minutes of:
115#/85# Push press, 10 reps
10 KB Swings, 24kg/16kg
10 Box jumps, 24″ box
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
Friend of CFNYC and trainee of Coach Sara, Ronica Jeffrey is now also a world champion boxer. Congrats to Ronica!
Click here for a preview of Sunday’s intermediate and advanced WODs.
Beginner WODs: Saturday 120519
Beginner WODs at HR:15
A: Find your 1 rep max on the jerk
B: Back Squat 1×20
C: Tabata Situps
In what way(s) can you gauge all the work you’ve put in? Troy, who sent in this photo, writes, “I don’t want to be a fanboy… but here’s a picture of my 2nd pair of Vibrams compared to my first pair I bought 4 years ago. Lots of running and lots of crossfit put those holes in the soles!”:
Intermediate & Advanced WODs: Friday 120518
Intermediate and advanced WOD classes at HR:00 and HR:45:
A: Find your 1 rep max on the jerk
B: Back Squat 1×20
C: Tabata Situps
To fully appeciate this panorama shot that Coach Bo got of 28th St., please click on the photo to enlarge:
The ideal CrossFit class
Power at the end range of motion
The CF Invictus blog, where even the comments can be required reading
No, drinking coffee probably won’t make you live longer
I wear makeup in the gym. You hate me. Why?
Skechers toning shoe lawsuit / Nutella class-action lawsuit
Click here for a preview of Saturday’s intermediate and advanced WODs.
Beginner WODs: Friday 120518
Beginner WODs at HR:15 and HR:30
A: Russian gymnastics warm-up
B: Snatch one rep every minute on the minute for 15 minutes. Post the highest and lowest loads to comments.
C: Max single set dips.
Naveen works for it in Kevin’s Oly class:
Click here for a preview of Saturday’s beginner WOD classes.
Intermediate & Advanced WODs: Thursday 120517
Intermediate and advanced WOD classes at HR:00 and HR:45:
A: Russian gymnastics warm-up
B: Snatch one rep every minute on the minute for 15 minutes. Post the highest and lowest loads to comments.
C: Max single set dips.
We’re sad to say that Coach Craig is leaving us to head with his family to Chicago. We’ll miss his serious commitment to training and coaching that sat side-by-side with his general ability to be completely silly, which the below photo conveys pretty well:
Multitasking is dead
Sport training program management – The criminal nature of its absence
Why do a paleo challenge? / Why are so chefs so happy to cook gluten-free?
How to increase your bench, working out sore, and are dietary “cheat days” OK?
Two minds and a flame war
Click here for a preview of Friday’s intermediate and advanced WODs.