Monthly Archives: April 2009

Pressing matters

Tuesday 090421 Black Box Rest Day WOD: Press work. Unilateral and bilateral work in the press. Opening the shoulder while stabilizing the scapula and the upper spine. 30-40 min. Intensive positioning and corrections. Warm-up & finishing workout of the day … Continue reading


Back it up

Monday 090420 (68) (15) Back Squat 3-3-3-3-3 reps Post loads to comments. Compare to 090313. CFE-NYC this week: Tuesday: 6:30pm @ the Manhattan Box (with Kurt) Wednesday: 6:30am @ the Manhattan Box (with Torch) Saturday: 10am @ McCarren Park (with … Continue reading


Sunday at the Box with Angie

Thank you so much for everyone’s sweet birthday wishes yesterday, most especially those of you who specifically thanked me for what the blog gives you every day (both people I know well in person and people I’ve never met and … Continue reading


Happy Birthday, Allison!

Hello world and members of CrossFit NYC, please wish our operations manager and trainer, Allison Bojarski, a happy birthday. She’s the one responsible for putting up this blog every day and making our day to day operations run smoothly here … Continue reading


School’s in session

If you’re a lurker and have never been to the Black Box, sign up for a free beginners’ class now. If you’re a member and want to help us out, encourage a friend to attend a free beginners’ class (or … Continue reading


Oh, Danny Boy

Thursday 090416 (68) (12) “Danny” Complete as many rounds in 20 minutes as you can of: 24 inch Box Jump, 30 reps 115 pound Push Press, 20 reps 30 Pull-ups Post rounds completed to comments. Oakland SWAT Sergeant Daniel Sakai, … Continue reading


You can pay now or you can pay later.

“[N]othing can be said to be certain, except death and taxes.” –Benjamin Franklin Wednesday 090415 (68) (11) “Helen” Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups Post … Continue reading


New hero

New Info on Elements Workshops: Manhattan: #47 & 49 are both SOLD OUT! #48 has just 2 slots left! #50, #51, #52, #53 (NEW!), #54 (NEW! 7am!) all have availability… Brooklyn: #6 & 7 (NEW!) both have availability…lock in your … Continue reading


Monday Make-up Madness

Latest on Elements Workshops: Manhattan: #46 starts tonight and still has some room left!! (M/W/F, 8:30pm) #47 is SOLD OUT! #48 has 3 spots left (M/W/F @ 7:30pm, starts 4/20) #49 (7am) is SOLD OUT! #50, #51, #52 all have … Continue reading


30 Muscle-ups, just in time for Easter

Sunday 090412 (68) (9) 30 Muscle-ups for time Post time to comments. If you cannot do the muscle-ups do 120 pull-ups and 120 dips. Compare to 090202. “Greatness lies not in being strong, but in the right use of strength.” … Continue reading

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