Wednesday 140730

A. Push Press 4×3
B. Complete 4 rounds of:
1 minute max rep box jumps (24/20)
1 minute max reps shoulder to overhead (115/75)
1 minute max reps burpees
1 minute rest
Score = total reps

A. Back Squat 5×5 (Exposure 9).
B. In the course of the class, accumulate up to 100 Push Ups (Scale up to parallettes or ring push ups if possible)

“Viking Fran”
21 Thrusters (95/65)
21 Pull-ups
1000 m row
15 Thrusters
15 Pull-ups
750 m Row
9 Thrusters
9 Pull-ups
500 m row

(Photo credit: Lisa Haefner)

How CrossFit saved Miranda Oldroyd’s life
The privilege of movement
No time to think
Funny or Die explains CrossFit
Doctors prescribing outdoors time: Nature is good for you


Upcoming Competitions and Brooklyn CMC

August 24th: O.G Competitive Exercise Challenge in Englewood NJ. There are only RX divisions for individual male and female and it is described as an ‘old school’ CrossFit competition. Coach Josh is involved with running the competition, so if you have any questions feel free to reach out to him. Sign up is here.

September 13th: Flex on the Beach is a huge team competition on the Beach in Long Island. They had a tremendous turnout last year, and this year will be no different as they have over 100 teams signed up already. Our Flex Ambassador Bronagh has set up a Facebook Group for our gym, so if you plan to be involved in the event at all, have questions about the event, or need more people to fill out a team, make sure you join the group. The link to the group is here.

September 27th: Civilian Military Combine in Brooklyn. CMC is coming back around, and for anyone who missed the Poconos, BK is not to be missed. It’s comprised of a CrossFit style 5 minute AMPRAP followed by an obstacle course. Everything is scalable, there are food, clothing, and beer vendors out there for when you finish, and it’s truly a fun day of fitness. To sign up with our CFNYC discount go here and join CrossFit NYC. When you click “enter promo code” it will auto fill with our discount code. If you have any trouble, comment here. We also have busses again for only $17 a ticket. This way you don’t have to worry about driving home with your jelly legs, and you can indulge in some adult beverages at the end of the race. ;) Go here to buy your bus ticket.

Tuesday 140729

July 7 2014 (
Muscle Clean 1-1-1-1-1 reps
Power Clean 3-3-3-3-3 reps
Clean 5-5-5-5-5 reps

A1. Bench Press 5×5 @ 80% of 1 RM (or slightly heavier than 7/15/14)
A2. Weighted Pull up 3,2,2,1,1
B. 7 minute AMRAP: 5 Burpee Plate Jump Overs (3-4 Stacked Bumper Plates up to 18″), 5 Toes to Bar

(Photo credit: Lisa Haefner)

A strongman’s take on the 2014 CrossFit Games
The full snatch
Warm-up behavior
The Tour de France is the ultimate test of eating endurance (& how to win a sprint there)
Stop failing lifts


Monday 140728

A. 10 RM Overhead Squat
B. With a partner complete 150 wall balls for time, the ball cannot touch the ground. Your partner must “rest” in a plank for wall ball reps to count.

Testing: Find 1RM Snatch

(Photo credit: Lisa Haefner)

All the latest 2014 CrossFit Games results and archived footage HERE
What your workout says about your social class
The Olympian and the CrossFitter
Lumbar lordosis: Stop sticking your butt out!
How Reebok is wooing the CrossFit community with bacon
The secret history of the high five


Sunday 140727

For Time:
1000 m Row
50 Burpee Box Jumps (24/20)
2 mile Run

Testing: Find 1RM Snatch

(Photo credit: Lisa Haefner)

Watch the CrossFit Games today with your fellow CFNYCers!


Saturday 140726

A. Bench or Floor Press 5×5 – Work up to a 5 RM
B. 5x250m Row Sprints

A. Skill: Kettlebell Cleans
B. “Baby Eagle”
6 rounds for time:
5 double kettlebell front squats (24/16 kg)
20 meters farmer’s walk
5 double kettlebell front squats

Do not set the kettlebells down during the workout. Each drop of the bell is a three wall walk penalty.

(Photo credit: Lisa Haefner)

Watch the CrossFit Games today & tomorrow with your fellow CFNYCers!


Friday 140725

A. Deadlift 7×2
B. Skill: Strict HSPU
10 minute EMOM: 1 strict HSPU (or up to 3 reps) with perfect form
Scale: Wall Climbs or Box Push ups

3 Rounds for time:
5 Press @ 80% 1 RM Press
20 Sit ups
5 T2B
20 Push Press @ 80% 1 RM Press

PROGRAMMING NOTE to eWOD Athletes: CFNYC is having 1RM Snatch test days for the Experienced classes on this Sunday and Monday.

For time:
800 m Run
50 Squats
40 Burpees
75 Squats
30 Burpees
100 Squats
20 Burpees
800 m Run

“Congratulations to Mr. John Walker & his beautiful bride Raechel. From your 7am fitness family.”

Bleacher Report on the 2014 CrossFit Games / Watch the Games here!
An aerobic paradox
Do you have drive? Here’s what really motivates us
Exercises can be repurposed to fit the needs of the athlete
Tips for your first powerlifting meet
Total recall: LeBron’s mighty mind


Thursday 140724

A1. 7 sets: 1 Power Snatch + 2 OHS
A2. Snatch Balance 7×1
B. Evil Wheel Rollout 3×5

A. Front Squat 3×3 @ 70% of Back Squat 1RM
B. “Bell”
3 rounds for time of:
21 Deadlifts (185/123)
15 Pull-ups
9 Front squats (185/123)

PROGRAMMING NOTE to eWOD Athletes: CFNYC is having 1RM Snatch test days for the Experienced classes on this Sunday and Monday.

(Photo credit: Lisa Haefner)

Watch the CrossFit Games with your fellow CFNYCers!
The dark knight of the soul
Planks: A gateway exercise
Becoming antifragile: How to prepare yourself for chaos
CrossFit Trainer Education and Certification: New Programs and a New Structure
How to conquer kipping toes to bar


Wednesday 140723

A. Front Squat 3×3 @ 70% of Back Squat 1RM
B. For total reps:
5 minutes: Push ups
4 minutes: American Kettlebell Swings (24/16 kg)
3 minutes: Pull-ups
2 minutes: Double Unders
1 minute: Air Squats

A. Front Squat 3×3 @ 70% of Back Squat 1RM
B. “Bell”
3 rounds for time of:
21 Deadlifts (185/123)
15 Pull-ups
9 Front squats (185/123)

Pyramid Double “Helen”
For time:
Run 1200 meters
63 Kettlebell Swings (24/16 kg)
36 Pull-ups
Run 800 meters
42 Kettlebell Swings
24 Pull-ups
Run 400 meters
21 Kettlebell Swings
12 Pull-ups

(Photo credit: Lisa Haefner)

Is muscle memory a real thing?
CrossFit Level 1 training guide: in English, Spanish, Italian, French, & Portuguese
Technical failure
Let’s cool it in the bedroom
6 ways CrossFit improves your golf game


Games Viewing

Wanna watch the Games, but can’t make it to Carson this year? That’s ok, neither can we. Join other CrossFit enthusiasts at Walter’s Bar beginning at 2pm on Saturday to watch the Games. They have a full bar, but no food. You ARE however welcome to order food in.

Go get some day drinking and fitness watching in, without having to fly all the way to LA. If you have fun on Saturday, and you’re really nice….Tony will screen the Games on Sunday too. So your whole weekend Games viewing needs are covered. You’re welcome!

When: 2pm on Saturday (and again on Sunday)
Where: Walter’s Bar, 389 8TH AVE
Why: Competitive Exercise…need I say more?

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