Friday front squats!

BLACK BOX GAMES DAY is on Saturday, September 12th!
8 slots for Black Box members, female
8 slots for Black Box members, male
8 slots for non-members, female
8 slots for non-members, male

In Brooklyn
#12 Mon/Wed @ 8pm, starts August 31

In Manhattan
#72 is SOLD OUT!
#73 Mon/Wed @ 8:30pm, starts August 24 (3 slots left 2 slots left)
#74 Tue/Thur @ 6am, starts August 25 (4 slots left)
#75 Mon/Wed @ 7:30pm, starts August 31
#76 Tue/Thur @ 8:30pm, starts September 8

Friday 090814
Front squat 1-1-1-1-1-1-1 reps
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Rip on shoes
The butter steak: what’s the best way to cook a steak?
Double-shot of Robb Wolf goodness: Barry Sears IS paleo! / Zone and athletic performance
Single sets vs. multiple sets in weightlifting
Mindfulness as a safeguard against injury
Happy birthday, Adam M., king of Land, Sea and Air!
Keith Z. (center) and Jeffrey (right) getting their squats on at the Level 1 cert last weekend (photo courtesy of CFSBK):


  • Today’s workout is self-scaling; nonetheless, here’s some guidance from the CrossFit Brand X forums on how to approach it:
    Today everyone’s a Big Dawg!
    If you have not done front squats before or have trouble with them, start light and work on your technique.

  • Brett_nyc

    Didn’t get tight enough at the start of the lift, and folded up coming out of the hole. Ran out of time for a 2nd attempt. Next time.

  • Jessica L.

    Sorry – I still get confused about Friday evening classes. What are the choices? I overslept and missed 7 a.m. this morning.

  • torch

    light snatch form work this AM. just trying to get a feel for Brian D’s tweaks.
    Adam: happy birthday:
    Brett: jeez
    AM crew: great job gutting through Linda!!!

  • Mike

    Happy Birthday Adam!
    Awesome job Brett!

  • Tim

    front squats
    did a bunch of 125 to warm up
    165 Dropped once, then got it
    180 Dropped twice, then got it

  • Hari

    Anyone still due a rebate from the Rip Cert please tell Sara.

  • brian

    did make up of Linda
    Dead Lift 225#
    Bench 155#
    Cleans 115#
    Body weight 165#
    mess up calculations wanted to do Rx.
    i believe time was 17:30 or there about.
    Awesome work by Kelly and Anthony this morning.

  • torch

    would anybody be interested on a trail half marathon in september?

  • Lisa

    Torch, good call on finding that Monster Race – the Finger Lakes Runners Club puts on great races and the scenery up there is so beautiful.
    I already have plans that weekend (trailrunning in NH) or I’d be interested in doing the marathon.

  • Paging all Facebook addicts:
    Please become a Fan of CrossFit NYC on Facebook. Just do a search for “CrossFit NYC” and our Page will come up. (There’s also a Group for CrossFit NYC but I’m trying to get people to join the Page since the Page allows for more interactive stuff than the group does.)
    Torch also created a Page for CrossFit Brooklyn that I’ll encourage you to become a fan of as well…

  • Brett_nyc

    Happy Birthday Adam. Hope you have a a great LSA meal to celebrate

  • Kelly

    Made up Linda this morning – talk about fun times…
    DL: started @ 165 but had to go down to 135 b/c of my back injury
    Bench: 85
    Cleans: 75
    great job Anthony and Bri!!

  • Sara


  • Reagan

    Black Box (170,170)

  • Rickey

    I’ll sign up and run the half-marathon. How will we get there?

  • Jessica

    Are there regular classes tomorrow morning?

  • Hari

    There is a regular WOD schedule tomorrow:
    11:00 “Linda”
    12:00 Pull-Up Ladder
    1:00 7 x 1 Front Squats

  • Hari

    170, 175, 180, 185, 190, 195, 200 (PR)
    (68,54), (55, 42), (27,21)

  • Luke S

    It’s incredibly beautiful up where that half-marathon is. I can’t recommend it enough. That said, I will not be going. But everyone else should.

  • torch

    Rickey: in my car

  • kj

    This would be a PR of 22 pounds.

  • kim

    105, 125, 135, 140 (f), 135, 140 (PR), 95