Monthly Archives: October 2011

Welcome to November

ANNOUNCEMENT: We’re proud to announce that we’ll be hosting Paul Jaminet, co-author of Perfect Health Diet on Saturday, November 19th at noon up in our 4th floor annex (class schedule will not be affected). Cost: $15. Time-frame: approx. 2 1/2 … Continue reading


Tag Team “Cindy”!

Monday 111031 A: Cleans 3-3-3 B: Tag Team “Cindy” In teams of two, do a standard “Cindy,” (20 min AMRAP of 5 pull-ups, 10 push-ups, 15 squats) with only one partner working at a time, tagging in the other partner … Continue reading


Pounds per seconds

Sunday 111030 For time: Push Press 21 reps Run 800 meters Push Press 15 reps Run 800 meters Push Press 9 reps Run 800 meters Use same load for all three press sets. Post load (pounds), time (seconds), and score … Continue reading


Pull your weight, push your weight

Saturday 111029 A: Deadlift 1-1-1 B: Complete 10 rounds for time of: 10 Pull-ups 10 Ring dips Post time to comments. Thanks to coaches Mike K., Sully, Jeff B., Jeff Y., and Will for representing on behalf of the Black … Continue reading


Don’t be scared…

…of today’s gymnastics-intensive WOD or tonight’s Monster Bash Halloween party (starts at 9pm on the 4th floor). See you for both! Friday 111028 Complete five rounds of: On the rings, lower from an inverted hang, slowly, with straight body and … Continue reading


Burpees AND pull-ups!

Thursday 111027 A: Front squat 5-3-1 B: Complete ten rounds for time of: 12 Burpees 12 Pull-ups Post time to comments. No ordinary moments The short guide to becoming a person of action Exercise as a buffer to injury Powering … Continue reading


10 reasons why you should go to our Halloween party

Wednesday 111026 A: Skill: One-armed barbell deadlift: Both styles will be taught (barbell at side, called a “suitcase deadlift“, barbell in front) because each works different skills/muscles. The goal isn’t a specific rep scheme, so much as getting a feel … Continue reading


Calling all media folks…

CrossFit NYC is looking for a media person to do photography and short videos for the blog. If you think you’ve got the stuff, drop Josh a line at joshATcrossfitnycDOTcom. Thanks! Tuesday 111025 A: Press 1-1-1 B: “Just Nine Minutes” … Continue reading



Monday 111024 A: Cleans 1-1-1 B: “FrAnRAP” For 10 minutes, complete as many rounds as possible of the following: 15 Thrusters (95/65 lbs) 15 Pull-ups CrossFit NYC Halloween party is THIS FRIDAY! The law of diminishing returns Reis on rest … Continue reading


How heavy, how fast?

Sunday 111023 A: Deadlift 3-3-3 B: Three rounds for time of: Power Clean x 5 reps Front Squat x 10 reps 400 Meter Run Post load and time to comments. CFNYC member Kent with his newborn daughter Keira Elisabeth. Congratulations, … Continue reading

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