CrossFit NYC is the largest CrossFit gym in the world, the oldest on the East Coast, and one of Men's Fitness' 10 Best CrossFit Gyms in America. We don't sell shoes or shakes, teach yoga or boot camps; we do one thing: CrossFit training. In more than 300 classes each week, we help professional athletes and dancers, desk jockeys and stay-at-home moms, celebrities, grandmothers, FDNY, NYPD and military personnel get into the best shape of their lives. Come try it out free!
Sunday 130526
REMINDER: This weekend (and every weekend) all classes at our 28th St. location ONLY. Regular schedule today. Monday runs on a Sunday schedule (but no Elements and no CFE).
Black Box WOD/Beginner WOD:
A. Find max-distance broad jump (5 attempts)
B. “Grace“: 30 power clean and push jerks for time 135/95
Competition Team WOD:
REST DAY.
Coach Michael (at left) and Seth G. (at right) with the famous Coach B. at his Oly cert this weekend!
Saturday 130525
REMINDER: This weekend (and every weekend) all classes at our 28th St. location ONLY. Regular schedule today and tomorrow. Monday runs on a Sunday schedule (but no Elements and no CFE)
Black Box WOD/Beginner WOD:
A. Front Squat: Work up to a heavy set of five in 20 minutes
B. Mile Run
Competition Team WOD:
A. 6 rounds chest to bar “Cindy”
B. Skill: Review DB Snatches. Perform 3×12 reps, unbroken as possible each side with proper mechanics.
C. Snatch Complex for warm up, then every minute on the minute for 12 minutes, 2 hang snatches starting at 60% of max, increasing weight as form and speed allows.
D. L-seat progression: 50-75 reps per leg for quality.
Sara H.’s beautiful L-sit!
Click here for a preview of Sunday’s classes, all at our 28th St. location ONLY.
Friday 130524
HOLIDAY WEEKEND SCHEDULE ANNOUNCEMENT: Regular schedule Saturday, regular schedule Sunday, Monday runs on a Sunday schedule (no Elements classes and no CFE classes).
Black Box WOD/Beginner WOD:
Round 1: 30 seconds AMRAP double unders (single unders,) 30 seconds rest
Round 2: 30 second AMRAP russian kettlebell swings 2/1.5 pood, 30 seconds rest
Round 3: 30 second AMRAP burpees, 30 second rest
Repeat for 18 total rounds (6 of each.)
Score is total Reps
Competition Team WOD:
A. Power Clean Ladder 6-1 reps, working up to a heavy single, minimal rest between sets
B. For time: 50 wall balls (25/16#), 40 overhead lunges (45/35#), 30 pull ups
C. Spend 5 minutes working on side splits
CFE WOD:
Tempo Run 1X10min UP TEMPO. This is’ race pace’ for 10 minutes.
Don’t be that guy:
SCHEDULE CHANGES, effective June 3rd!
A workout a day may keep cancer away
Plantar fasciitis
The walking alive
NOT from “The Onion”: Stomach-pumping machine makes food disappear
Play. Serious play. (video)
Athlete Profile: Caley Crawford
Being the best at something takes a lot of work. Whether you’re an athlete, fire fighter, desk 
jockey or even the star of a Broadway show, Crossfit can help you be the absolute best at what you do. So in March of this year when the St. Louis Post Dispatch reviewed the upcoming performances of the Broadway show A Chorus Line, they set their sites on Crossfit NYC member Caley Crawford. Their take on her performance? “Crawford was all around the best thing in the show.”
When talking to Caley, she could easily point to her life-long dedication to the arts, her years of experience in theater, or her involvement in various productions of A Chorus Line since high school. But frankly it seems she’s just as excited to talk about Crossfit. When hitting the road with the show throughout 2012 and earlier this year, she was compelled to document her Crossfit experiences along the way. The result was A Chorus WOD, a light-hearted blog about her workouts around the country. She was quick to recruit several of her fellow performers, who joined her for WODs whenever they could find time to hit a local Crossfit box on the road.
Thursday 130523
Black Box WOD/Beginner WOD:
“Fran” 21-15-9 Thrusters 95/65, Pull Ups
Competition Team WOD:
A. Work up to a max triple push press with a 2 second hold at the top of every rep in 20 minutes. (Ideally you perform 3-5 heavy sets, no failed reps).
B. 2-3 sets of push ups, 3 minutes rest between sets: Complete 1 set with 1-2 reps left in the tank, then a 2nd set to failure. Anyone with weaker push ups can add a 3rd set to failure. Those that can perform 50+ unbroken push ups with solid mechanics can sub in weighted, dynamic, ring or banded push ups for additional resistance.
C. For time: Collect 2 minutes in an L-sit in as few attempts as possible.
CFE WOD:
Tempo Run 2X2min up tempo, 2X3min up tempo, 1X4min up tempo with 1min ‘recovery run’ in between.
Our CFE’ers know when to hold ‘em… 
SCHEDULE CHANGES, effective June 3rd!
Smile in each moment
Elbow pain
The Nocebo Effect: How we worry ourselves sick
Find your meaning
How pain works, part 3: Nociception