Monthly Archives: September 2011

Remember them standing

“Maybe we become New Yorkers the day we realize that New York will go on without us. To put off the inevitable, we try to fix the city in place, remember it as it was, doing to the city what … Continue reading


Lizzy’s calling

For those who are signed up to participate in FGB6 at CFNYC, please click here to sign up for the time of day you’d like to participate in FGB6. Thanks! Saturday 110910 A: L-Sit Practice B: WOD: “Elizabeth” 21-15-9 reps … Continue reading


In case you haven’t gotten enough pull-ups…

Friday 110909 A: Back Squat 15-12-9 B: 15 Rounds of the following: 30 Seconds: as many reps as possible of pull-ups 30 Seconds Rest Post total pull-ups to comments. Variations on the classic push-up As sports medicine surges, hope and … Continue reading


Get ready

From Josh: Honor the 10th anniversary of September 11th in CrossFit style: 1. Saturday, September 10th: Black Box member Sean Rogers co-founded the Civilian Military Combine, an awesome mountain run / obstacle course with a CF-inspired “pit” (testing thrusters, box … Continue reading


Because burpees alone aren’t tough enough…

Wednesday 110907 A: Practice Kipping Knees-To-Elbows B: 3 Rounds For Time: 12 Front Squats 135#/95# (Post-Elements: 105#/75#) 12 Burpee Pull-Ups Born, and evolved, to run A bacteria-busting oil behind a popular spice Exercise counteracts aging effects / Vanity can be … Continue reading


Welcome to the work week

A: Clean 1-1-1-1-1 B: 5 Rounds for Time (Post Elements = 3 to 4 Rounds) 25 Wall Ball 20#/14# (Post Elements = 14#/10#) 30 Pull-Ups (Games Prep = 30 chest-to-bar pull-ups) “My own training is only as good as my … Continue reading


Happy Labor Day!

HOLIDAY SCHEDULE NOTE: Today, Labor Day Monday, we will operate classes on a Sunday schedule: 10am, 11am, noon, and 1pm WOD classes only. All other classes/times are canceled. Thanks. Monday 110905 A: Snatch Practice B: Snatch one rep on the … Continue reading


FGB6 Practice!

HOLIDAY SCHEDULE NOTE: Today is running on a normal schedule. Monday will operate on a Sunday schedule as well. Sunday 110904 A: Deadlift 2-2-2 B: WOD: “Tabata Fight Gone Bad“ Tabata Wallballs 1 Minute Rest Tabata sumo deadlift high pulls, … Continue reading


Last day of the de-load

HOLIDAY SCHEDULE NOTE: Today and Sunday are both running on a normal schedule. Monday will operate on a Sunday schedule. Saturday 110903 A: Mobility Work B: “Jeremy” with Empty Bar: For time, 21-15-9 reps of: Overhead Squats Burpees Jason W.’s … Continue reading


Oly day then Holiday

SCHEDULE NOTE FOR TONIGHT: Don’t forget that tonight’s 6:30pm WOD class is canceled because Samantha Briggs will be doing a Q&A as part of our Visiting Coach Series, which is FREE and open to the public. Details on yesterday’s blog … Continue reading

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