Monthly Archives: May 2013

Saturday 130601

REMINDER: This weekend (and every weekend), all classes at 28th St. location ONLY. In addition: SCHEDULE CHANGES, effective June 3rd! / CF Games tix for CFNYC members Black Box WOD/Beginner WOD: A. In 25 minutes, work up to a heavy … Continue reading

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Friday 130531

Black Box WOD/Beginner WOD: 20 minute AMRAP: 30 double unders, 20 reverse lunges with plate overhead 45/25, 10 weighted sit ups 45/25 Competition Team WOD: Part A. Clean Complex then Squat Clean Ladder 6-1 reps Part B. 5 minute AMRAP: … Continue reading

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CrossFit Games Tickets

CrossFit NYC has received 100 (Gold) Tickets to the CrossFit Games, for registering the largest team in the world for the 2013 CrossFit Open. Our objective is to give one ticket to every member of CrossFit NYC who participated in … Continue reading

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Thursday 130530

Black Box WOD/Beginner WOD: A. Work up to a heavy set of 3 clean deadlifts in 20 minutes (No touch-n-go reps) B. 100 russian kettlebell swings for time 2/1.5 pood Competition Team WOD: Part A. Bench Press: 5×3 reps, heavy … Continue reading

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Athlete Profile: Ron Burt

In 1992 Ron Burt joined the NCAA champion Duke University basketball team as a walk-on.  That year they went on to make history, as the team won back to back titles. They had a dominating run that culminated in a … Continue reading

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Wednesday 130529

Black Box WOD/Beginner WOD: A. Back Squat 3-2-1-3-2-1 (Increase weight each set) B. 2 rounds: 1 minute max effort squat, 1 minute max effort box jumps (step ups), 1 minute max effort sit up, 1 minute rest Competition Team WOD: … Continue reading

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Zen Planner Issues

Due to a series of glitches with Zen Planner, our on-the-hour classes are wrongly showing up as at 26th St and All Levels rather than Beginner at 28th St; a number of reservations have mysteriously been deleted; and cancellation cut-offs … Continue reading

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Tuesday 130528

Black Box WOD/Beginner WOD: 5×1 press 5×3 push press 5×5 jerk Competition Team WOD: Part A. Clean Deadlifts 3 RM in 15 minutes (failure includes major postural faults) Part B. 3×6 reps Rear Leg Elevated Split Squats, increasing load as … Continue reading

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Monday 130527

REMINDER: Today’s classes run on a Sunday schedule (but no Elements and no CFE). Black Box WOD/Beginner WOD: “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, … Continue reading

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Sunday 130526

REMINDER: This weekend (and every weekend) all classes at our 28th St. location ONLY. Regular schedule today. Monday runs on a Sunday schedule (but no Elements and no CFE). Black Box WOD/Beginner WOD: A. Find max-distance broad jump (5 attempts) … Continue reading

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