still working out the bugs with uploading photos.

I'm still awaiting details on how to use the FTP so no new photos yet.

Here's what we have been up to:
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5x5 Front Squat
5x5 Shoulder Press
5x5 Deadlift

Tomorrow
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For time:
30 Barbell Thrusters
10 Burpees
20 Barbell Thrusters
20 Burpees
10 Barbell Thrusters
30 Burpees

Men use 65#, Women use 45#.

Enjoy.

Wow, we've been busy! Lots of new faces coming through the door. Our bars are getting quite a lot of hands-on use. These are exciting times.

Today's workout was "Diane": 21-15-9 reps of the couplet:225lb Deadlifts and Handstand pushups. For time. We subbed lighter deadlifts for most people and subbed 2 shoulder presses for one HSPU. Also we allowed negatives for the HSPU just to get people upside-down.

I have lots of great new pictures but am waiting to get briefed on the joys of FTP before I load any of them. It's far too time consuming doing it the way I have been doing thus far. BTW, we have initialized the .com URL. So you can tell your friends to go to www.crossfitnyc.com. It just rolls off the tongue. Try it!

Get signed up ASAP for our $750 Founding Membership. We will only be offering that special discount until the end of the month. We are very proud and excited about all of you that are working out with us and giving your best efforts. This is truly a great community. Thanks for making it happen.

We'll credit this workout to Coach Dan John. Thursday, February 22.

5x5 "The Exercise"
Hang Power Snatch
Overhead Squat

Warmup with the Burgener warmup. Do the Burgener Warmup with an empty bar. Then find a work weight. Do a power snatch from the hang position, then do an overhead squat. That's one rep. Do five reps, then rest. Do all five sets with the same weight.

Here are some great pictures of today's workout.

This is why we move the knees around the bar, not the bar around the knees. OUCH!!!

We got a beautiful present today from our man, Glenn Pendlay, in Wichita Falls. Check it out!

Here is tomorrow's workout.

Deadlift 5, 5, 5, 5, 5
Warmup with a lot of reps with the PVC pipe until the form is perfect. Then start with the lightest bar and move up until you get to a good working weight. Do all five work sets with the same weight. Do not go to failure. The bar should keep moving at a good speed and all sets should be unbroken. Focus on perfect form, not going to failure or finding your 5 rep max.

Can you guess what they are?

I figured since nobody showed up at 7am today, some people were suffering from a "Night Gone Bad!."

3 rounds
Sumo Deadlift Highpulls (men 24kg, women 16kg)
Push Press (25lb medball)
Wall Ball (10lb medball)
Kettlebell Swings (24/16kg)
4' Broad jumps

1 minute of each exercise then switch immediately to the next exercise.
1 minute or rest between rounds.
Score the total number of reps. Post to comments.

Great work, everybody!!!

Yesterday we decided to sub rowing for running. However we still don't have any rowing machines so we had to sub sumo deadlift high pulls for rowing.

3 rounds of
100 SDLHP
2 minutes rest between each round.

Post time for each round and load.

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Max reps Deadlift
Max reps Shoulder press
Max reps Squat

Take one pair of kettlebells or dumbbells do as many deadlifts as you can without letting go of the weights.
Rest three minutes.
Use the same weight and do as many shoulder presses as you can without putting the weights down. Strict form do not bend the knees.
Rest three minutes.
Use the same weight and do as many squats as you can racking the weight wherever you want. When you drop the weight it's over.

Post load and reps for each exercise.

People have been commenting that they want more frequent updates on the site. So here you go...

Todays workout was "Li'l Linda"

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of the following
Deadlifts
Planche pushups
Hang squat cleans

Tomorrow's workout will be:

5 rounds for time of:
20 walking lunges
30 pushups
40 situps
50 squats

I recommend posting your scores to the comments section. We'll start taking more pics and posting them soon.

More than a handful of folks have asked for an instructor schedule - presumably less to attend classes of people you like (say, Court), and more to avoid classes taught by verbose sadistic assholes (say, me).

To that end, here's our current rotation. Until we finish the redesign of this site (yes, we realize this currently looks like crap), we'll be similarly posting any substantial updates to this rotation here.

[C = Court, J = Josh, K = Keith, M = Mike]

It's February and that means we are going to have to start charging you. Your first class at the Black Box will be free but after that here is how the pricing structure works.

$40 month membership fee. Every class is $20.

You can buy an unlimited monthly membership which is $150 month. That includes all regularly scheduled classes and the $40 membership fee.

You can still sign up to be a founding member through paypal or by bringing us $750 that will give you an unlimited membership through December 31, 2007.

Please bring Cash or Check made payable to CrossFit NYC. We will have a PayPal button online shortly to process Credit Cards.

Yes, we have ordered some more equipment. The Box is slowly taking shape.

Thank you for your support and patience and sweat.