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: 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.
Beginner WODs: Thursday 120517
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Beginner WODs at HR:15 and HR:30
A: Cleans 3×3
B: “Fractured Fran” (scaled)
21 Thrusters 75#/53#
21 Pullups
-rest 2 minutes-
15 Thrusters 75#/53#
15 Pullups
-rest 2 minutes-
9 Thrusters 75#/53#
9 Pullups
(if you have a watch with a second hand or a timer function, bring it)
Thanks to Jenn H. for sending in this awesome pic of her son, Jacob, who visited a recent class to watch and couldn’t resist grabbing a bumper plate:
Intermediate & Advanced WODs: Wednesday 120516
Wednesday 120516
Intermediate and advanced WOD classes at HR:00 and HR:45:
A: Cleans 3×3
B: “Fractured Fran”
21 Thrusters 95#/65#
21 Pullups
-rest 2 minutes-
15 Thrusters 95#/65#
15 Pullups
-rest 2 minutes-
9 Thrusters 95#/65#
9 Pullups
(if you have a watch with a second hand or a timer function, bring it)
Coach Will sends his best from Highclere Castle Downton Abbey:
Subtractions
Invest in memorable social experience
When the lights go out the world eats junk
Pushing into muscle (via massage or foam rolling): Are we really doing what we think we are doing?
LunchboxAwesome
Letting go of the fat-loss mindset
Click here for a preview of Thursday’s intermediate and advanced WODs.
Beginner WODs: Wednesday 120516
Wednesday 120516
Beginner WODs at HR:15
A: Russian gymnastics warm-up
B: In 12 minutes (15 minutes for women), complete the following:
8 Rounds of “Cindy” (i.e., 5 pull-ups, 10 push-ups, 15 squats).
Find 1-rep-max of shoulder-to-overhead.
Barbell may start from the rack, but must be empty at the beginning of the workout.
Thanks again to Coach Bo for coming through with the morning WOD class pic. Hollow out or else:
Intermediate & Advanced WODs: Tuesday 120515
Tuesday 120515
Intermediate and advanced WOD classes at HR:00 and HR:45:
A: Russian gymnastics warm-up
B: In 12 minutes (15 minutes for women), complete the following:
10 Rounds of “Cindy” (i.e., 5 pull-ups, 10 push-ups, 15 squats).
Find 1-rep-max of shoulder-to-overhead.
Barbell may start from the rack, but must be empty at the beginning of the workout.
Emilee climbs Machu Picchu:
Code red surfing, emotional control and other “time to fly” moments
WOD awareness
Don’t tell me about your diet
How to pick a good yoga class
Chocolate coconut stacks / Balsamic reduction glaze with fresh fruit
In sitting still, a bench press for the brain
Click here for a preview of Wednesday’s intermediate and advanced WODs.