Monthly Archives: September 2013

Tuesday 131001

All-levels WOD/Beginner WOD: A. Deadlift 3-3-3 B. “GI Jane”: 100 burpee pull ups for time Competition Team WOD: Part A. Front Squat 5×2 reps Part B for time. 3 rounds: 50-yard bear crawl, 50 foot standing broad jump, 50 sit … Continue reading


Monday 130930

All-levels WOD/Beginner WOD: Snatch 1-1-1-1-1 Competition Team WOD: “DJ Keith” 40 double unders 1 round of Bear Complex (175/113) 40 box jumps (24/20) 1 round of Bear Complex (175/113) 40 chest to bar pull ups 1 round of Bear Complex … Continue reading


Sunday 130929

All-levels WOD/Beginner WOD: “Nicole” Run 400 meters Max rep Pull-ups As many rounds as possible in 20 minutes. Note number of pull-ups completed for each round. Competition Team WOD: REST DAY. (Photo credit: Alex Robleto)


Ultimate Frisbee and Barbells for Boobs

Don’t forget Sunday at 11am, CFNYC will be playing ULTIMATE FRISBEE in the Great Lawn, in Central Park. Put all of that fitness to good use!! We will have balloons so you can find us out there. Also, here is … Continue reading

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Beat the Streets Fundraiser AND “How to Kip” Seminar both today!

As previously announced, today’s workout is to benefit “Beat the Streets,” a program that provides CrossFit training for at-risk and underserved youth. If you haven’t already donated, you can make a voluntary contribution today at the Box. SATURDAY 130928 All-levels … Continue reading


Friday 130927

All-levels WOD/Beginner WOD: A. Front Squat 5-5-5-5-5 B. 10 minute AMRAP: 25 double unders, 10 push ups Competition Team WOD: Part A. 12 minutes to work up to heavy Power Snatch. Part B. 12 minutes to work up to heavy … Continue reading


Rudy Sablo Memorial Weightlifting Competition 2013

by Coach Avery photo by Matt Billian Congratulations to all the members and coaches of CrossFit NYC who competed this past Sunday (9/22) at the Rudy Sablo Memorial Weightlifting Competition! Members from the Competition class, coaches, and members with previous … Continue reading


Thursday 130926

All-levels WOD/Beginner WOD: “6:45 AM” 6 rounds: 400 m run 5 power cleans 185#/105# Competition Team WOD: Part A1. Front Squat 3×3 Part A2. 3×8-10 Dumbbell Rows Part B. 5 rounds for time: 3 split jerks (155/105), 6 chest to … Continue reading


How to KIP!!

Trouble with kipping getting you down? Come learn how to kip with Coach Michael and Coach Chris THIS SATURDAY at 12pm on the 3rd floor of 26th Street. Michael and Chris will be giving demonstrations, feedback, and tips throughout the … Continue reading

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Wednesday 130925

All-levels WOD/Beginner WOD: A. Split Jerk 2-2-2-2-2 B. 5 rounds: 20 wall balls, 10 pull ups Competition Team WOD: REST DAY. CFE WOD: 30 min AMRAP: 800 m run 2x 10 squats, 15 kb swings, 20 double unders (Photo credit: … Continue reading

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