Monthly Archives: February 2013

Friday 130222

Black Box WOD and Beginner WOD: [Black Box scaling:] A1. Split Jerk 4×2; A2. Wall Ankle Mob 4×8/side B: “Nate” Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings … Continue reading


Thursday 130221

Black Box WOD and Beginner WOD: [Black Box scaling:] A: 2 Snatch Hi-pull + 1 Snatch x7 sets [Beginner scaling:] A: 2 Snatch Pull + 1 Hang Snatch (above the knee) x7 sets B: “Isabel” For time: Snatch 135#95#, 30 … Continue reading

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Special Announcement: 2013 CrossFit Games Open at CFNYC!

The 2013 CrossFit Open will run from Wednesday, March 6 through Sunday, April 7. CrossFit NYC will be an active participant in the Open, both for our members and for members of the CrossFit Community who wish to do one … Continue reading


Wednesday 130220

Black Box WODs [remember this is a TESTING day!]: A: Take 15 minutes to work up to a 1RM Overhead Squat. B: 10 minute AMRAP: 10 KB Swings (1.5pd/1pd), 10 Wallballs (20#/14#), 10 Box Jumps (24″/20″ – Do NOT scale … Continue reading


Tuesday 130219

Black Box WOD and Beginner WOD: A1. Back Squat 3×4-6; A2. High Box Jump 3×2 [Black Box scaling:] B: 3 min AMRAP: 5 deadlifts (225#/185#), 10 pullups, 20 doubleunders; rest 3 mins; then 6 min AMRAP: 5 deadlifts, 10 pullups, … Continue reading


Monday 130218

THANK YOU to Coach Heidi, Jansen, Scott, Matthew, Keka, Seth, Nadav, James I., Nerissa, Kent, Coach Sully, David G., Daniel L., Benjamin B., KaHee, Coach Brian, Jaclyn, Nicholas, Krista, Diego, Andy K., Lindsay K., Coach Avery, Jenny T., Brad H., … Continue reading


Sunday 130217

REMINDER: All classes at 28th St. location today! Black Box WOD and Beginner WOD: A1: Reverse lunge 3×8-10/side (no alternating) — weaker side first. A2: Scapular wall slide 3×8. B: 3 sets: 15 push press (75#/53#) unbroken, 25 no-pushup burpees, … Continue reading


“Hope for Kenya” is here! (See you at 26th St., NOT 28th!)

All of today’s classes, both Black Box WOD and Beginner WOD are doing: “Hope for Kenya” FUNDRAISER! 12-minute AMRAP: 50 squats, 30 pushups, 15 pullups Thank you to everyone who is registered for “Hope for Kenya”. We’re now at 44 … Continue reading


Friday 130215

Black Box WOD/Beginner WOD: A1. Front Squat 3×6-8; A2. Pullup 3×3-5 (add weight if needed) B: 16 minutes, on the minute: even – 5 pullups, odd – 10-15 wallballs CFE WOD: 4 X 600meters at an uptempo pace with a … Continue reading


Thursday 130214

Black Box WOD/Beginner WOD: [Black Box scaling:] A1. 1 Push Jerk + 2 Split Jerk x4; A2. Wall Ankle Mob 4×8/side B: 6 min AMRAP: 8 toes to bar, 8 power cleans (135#/95#) [Beginner scaling:] A1: 4×3 push jerk; A2: … Continue reading

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