After much delay, we're getting ready to place our first T-Shirt / hoodie /baby T order. And while we'll be picking up a number of extras of each, to make sure we have enough in your size, please chime in with your size, whether you'd like a T or Hoodie (or both), and whether you're a founding member (which we have a record of, but I'm lazy).

Shirts will be either grey or black, with 'Respect' on the front, the logo (up on the left of this page) on the back, and - for founding member hoodies - 'Founder' on the sleeve.

Hoodies will be zippered American Apparel, T's and baby T's some other company whose name now escapes me that uses a slightly heavier material less likely to stretch out mid-WOD.

Sticking with the WOD, and returning, as ever, to the fundamentals, today we worked heavy front squats:

Front Squat 1-1-1-1-1-1-1 reps

Watching folks in action this evening, it became apparent how much shoulder flexibility seems to be lagging hip flexor flexibility and squat form - a good sign that all the Samson stretches and squat drills have been paying off, and a harbinger of impending skin-the-cat and front rack practice doom.

My directorial debut.

I have to apologize for the recent bout of no-shows. Apparently, my partners have all caught a case of "The Flakes." Mike has a "real job" and doesn't have time for us anymore. After oversleeping Wednesday morning, Court has fled the State. Joshua is all like, "I'm too busy with my film company."

Apparently between my 9 weekly yoga classes, 8 regularly-scheduled CrossFit classes and 8 privates, I have to find the time to teach everybody elses classes too.

Have no fear. I will be at the Box on Saturday and Sunday morning. I will be dishing it out.

070324
"So You Think You're a Spartan?" a/k/a FMT!!!!

25x Pull-ups
50x KB Swings
50x Push-ups
50x Squats
50x Knees to Elbows
50x Walking Lunges
25x Pull-ups

For Time

In an effort to make life easier for those working out on their own part of the time, and at the gym the rest, we're sticking closer to the crossfit.com workouts these days, channeling our creativity into what would there be rest days.

So, yesterday, we hit Nasty Girls:

3 Rounds for Time:
50 Squats
7 Muscle-ups
10 Hang cleans

We subbed 21 pullups and pushups for those without muscle-ups.

Today, it's push press time:

Push Press 3, 3, 3, 3, 3, 3, 3

More jump bands (for assisted pullups), and some fractional plates (for smaller incremental increases on heavy lifts, like today) arrived this morning, and a slew of other odds and ends are on their way. Now all we need is more CrossFitters!

Mike decided to make people do a broken burpee workout today.
25, 20, 15, 10, 5 reps of
Pushups
Hang cleans
Push press

That means we will do "Cindy" tomorrow, a day behind our brethren in Santa Cruz.

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

After many weeks of patiently waiting, we finally have our pullup bars up. They frikkin' rock! Get in and get some! We'll get some pics up soon. As you can imagine, programming will involve a lot of pullups, dips and knees-to-elbows for the foreseeable future.

Have a great weekend and a fun St. Patrick's Day.

Today's workout was

For time
50 Squats
20 Pushups
50 Squats
20 Turkish Get Ups
50 Squats
20 Pushups
50 Squats

Tomorrow's workout
3, 3, 3, 3, 3, 3, 3 reps Overhead Squats

We are back in business after the crazy party this weekend. I added more photos below so please scroll down.

Today's WOD was taken right off the main page: 5 rounds for time of 50 foot walking overhead barbell lunges and 21 Burpees. We had 8 people in the last class tonight so we subbed 1-arm KB lunges to save space.

Yesterday we did 3 sets of 8 power cleans, 8 front squats and 8 push jerks. All 24 reps were supposed to be done as one set. Rest as needed between sets.

Tomorrow, Wednesday, March 14.

3 x 5 clean, 3 x 5 high pulls, 3 x 5 Deadlifts.

Increase the load with each set.

Court and I went to see our new pullup bars today. The welder still has to paint them, but they look nice and we can't wait to get them in the Box. Keep your fingers crossed!

We started off yesterday doing a CrossFit Total. That was pretty darn impressive. Great job to all of you that came out for that. Please post your scores to the comments. Following on the heels of that great success we had our Grand Opening Gala!

We are blessed to have such a wonderful community of friends and supporters. Thanks to all the friends and family that came and shared in the excitement of our opening party! Thanks to our friends at V2 Vodka that supplied the tasty beverages! Thanks to everybody that brought delicious foodstuffs, especially Avery and her tremendous KettleCake!

Behold! The Queen of Cakes!

Of course, the party always degenerates into chicks flying each other.

And of course there were handstands.

Everybody's favorite game: shots and squats!

Good food! Good fun!

Today's (070306) workout. As many rounds as you can in 20 minutes of:
5 Double Unders
10 Pistols (alternating legs)
15 KB Swings

We subbed 50 singles for double unders and pvc assisted or deck pistols for regular pistols.

Tomorrow's WOD 070307

3, 3, 3, 3, 3, 3, 3 Push Jerk

Thursday and Friday are still up in the air, but Saturday we are planning our first CrossFit Total
http://www.crossfit.com/journal/2006/11/the_crossfit_total_by_mark_rip.html

It's going to be a fun morning so make sure you come and get your Total!

Saturday night is our grand opening party! Sponsored by V2 Vodka! This will be more fun than a 100 burpees!

The party starts at 8pm.

As most of you have doubtless deduced, CFNYC is the New York affiliate of CrossFit's international headquarters, out in Santa Cruz, CA. We get a lot from HQ - first and foremost the wonderful, free programming, instructional videos and other resources at www.crossfit.com. And while they make no money from that site, or from affiliates like us, they sustain serious costs - crossfit.com, for example, moved 6 terabytes of data in February.

So, how does CrossFit, Inc., make money to sustain itself? Mainly, the CrossFit Journal. It's a great resource in and of itself, and it's cheap at $25 a year - both for the information it contains, and as a way to support the CrossFit movement worldwide.

So, in short, if you haven't already, please subscribe, and keep our parent organization alive and growing.

We had a fun day of B2B tabata squats and 7 x 3 of Back Squats. Awesome job, everybody! We should be geared up for a CrossFit Total in the not-too-distant future!.

In the meantime, you should use the handrails and get out your tiger balm.

We have squat stands getting delivered tomorrow. That means that there will be back squats in the near future. We have ordered a custom built pullup station. That means pullups and ring dips in the near future. Be forewarned.

Yesterdays WOD:
Tabata Sumo Deadlift High Pulls
Rest 1 minute
Tabata Pushups
Rest 1 minute
Tabata Squats

Score the lowest amount of reps from any of the 8 sets. Add the scores for all three exercises and post to comments.

Todays workout

3 rounds of

8 Power Cleans (from the floor)
8 Front Squats
8 Push Jerks

Start warming up with an empty bar gradually move up to your working weight. Try to complete all 24 reps unbroken. If you are able to complete all reps unbroken, then move up in weight. If you are unable to complete the reps unbroken, then stay at the same weight.

Post load to comments and whether sets were broken or not.