Monthly Archives: January 2012

If you’re strong and you know it, clap your hands

Sunday 120122 A: Clean & jerk – 2 @ 75%, 1 @ 80%x, 1 @ 83%, 1 @ 85%, 1 @ 83%, 1 @ 80% B: 5 rounds for time of the following: 12 knees to elbows 12 clapping Push-ups … Continue reading

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Just keep getting stronger

Saturday 120121 Snatch pull – 5 x 5 @ 96% Back squat – 2 x 5 @ 75%, 4 x 5 @ 80% * * * * * Today’s Hero WOD: Due to popular demand, starting today, we will run … Continue reading

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Dissecting “Kelly”

Friday 120120 “Dissecting Kelly” In teams of two, complete this 30-minute AMRAP: 400 Meter Run 30 Box Jumps (24″/20″) 30 Wall Ball Shots (20#/14#) Team members will alternate tasks, with only one member working at any one time. Just to … Continue reading

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Rack ‘em, don’t stack ‘em!

A public service announcement brought to you by Coach Will and all of the CFNYC staff: All of these plates fit ON the racks. Please rack ‘em, don’t stack ‘em! A: Jerk 5 x 3 @ 78% B: “Randy” (Compare … Continue reading

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Graham Holmberg tonight!

Reminder: 2010 CrossFit Games Champion Graham Holmberg tonight at 7:45pm–FREE and open to the CrossFit community (at our new location, 44 West 28 Street, 2nd Floor). Please note that tonight’s 7:30 Mobility and 7:45 Post Elements classes are canceled due … Continue reading

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How heavy? You decide.

Reminder: 2010 CrossFit Games Champion Graham Holmberg tomorrow at 7:45pm–FREE and open to the public (44 West 28 Street, 2nd Floor). Tomorrow’s 7:30 Mobility and 7:45 Post Elements classes are canceled. Tuesday 120117 A: Snatch balance – 2 x 3 … Continue reading

36 Comments

22 new WOD classes per week, starting today!

As previously announced, today our new Post-WOD Elements classes start up at 44 W. 28th St., 2nd floor. Please be sure to pre-register if you plan to attend! In addition, we will also have Post-Elements classes on Saturdays at 9:30 … Continue reading

45 Comments

Oly Sunday

REMINDER: Tomorrow our new Post-WOD Elements classes start up at 44 W. 28th St., 2nd floor. Please be sure to pre-register if you plan to attend! Sunday 120115 Snatch – 3 @ 70%, 2 @ 75%, 1 @; 80%, 1 … Continue reading

5 Comments

“Barbara” or “Hammer” or NYC Endurance?

REMINDER: This Monday the Post-WOD Elements classes start up at 44 W. 28th St., 2nd floor. Please be sure to pre-register if you plan to attend! Saturday 120114 “Barbara” (Compare to 111123) 5 Rounds For Time (Post Elements: 3 Rounds): … Continue reading

18 Comments

Graham Holmberg, 2010 CF Games Champ, is our next Visiting Coach!

Graham Holmberg, 2010 CrossFit Games world champion, this WEDNESDAY, January 18th at 7:45pm! This event is free of charge and is open to all in the local CrossFit community. As part of CrossFit NYC’s ongoing Visiting Coach Series, we are … Continue reading

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