Monday make-ups

CrossFit NYC Growth Plans For 2010
Over the next year, we hope to double our locations, resources, and membership. We will be moving from the current Brooklyn facility and will be planning for a second Manhattan location. The new boxes are expected to meet the following parameters:

  • Minimum 5000 square feet ground floor and/or basement space
  • Better locations (i.e., not in office buildings)
  • Reliable secure parking (Brooklyn)
  • Full bathrooms and showers
  • Sufficient resources to handle two or more simultaneous WOD classes
  • Target move-in date for Brooklyn: Winter 2010
  • Target move-in date for Upper West Side: Fall 2010

The recession offers us an opportunity to secure better locations. Several gym chains are currently in bankruptcy, so we expect to find appropriate sites at rents that make sense. (If you see possibilities, email us at infoATcrossfitnycDOTcom.) Even in a bad economy, people will pay for value, and in the next year, we intend to increase significantly the value we provide to our members.
In Brooklyn
#12 Mon/Wed @ 8pm, starts TONIGHT (3 slots left just 2 slots left!)
#13 Mon/Wed @ 8pm, starts September 23
NEW! #14 Mon/Wed @ 8pm, starts October 19

In Manhattan
#75 Mon/Wed @ 7:30pm, starts TONIGHT (only 1 slot left!)
#76 Tue/Thur @ 8:30pm, starts September 8 (5 slots left)
#77 Mon/Wed @ 8:30pm, starts September 14 (4 slots left)
#78 Tue/Thur @ 6am, starts September 15 (5 slots left)
NEW! #79 Mon/Wed @ 8:30pm, starts September 21

BLACK BOX GAMES DAY is on Saturday, September 12th! Click here to register now!
Monday 090831
Complete as many rounds as possible in 25 minutes of:
hang power snatch @ 75# (men) / 50# (women), 15 reps
ring dip, 10 reps
Post rounds completed to comments.

7, 8am; 12:30pm: Instructor’s Choice
5:30pm: No WOD (Rest Day)
6pm: Weighted Pull-ups
6:30pm: Black Box WOD
7pm: 5×3 Overhead Squats
8pm: Skill Work: The Snatch. WOD: Power Snatches and Running
Hari’s Rest Day Links:
How A Detainee Became an Asset
The Last Brother
Let’s all welcome Court back from his Mexico honeymoon (he’ll be back on Wednesday) where he managed to give us a handstand in front of Chichen Itza:
Zach gets a new PR on the weighted pull-up out at BBB: 135#! (Thanks, Luke S., for the video.)


  • Anyone interested in putting together a Crossfit Football team? ZogSports runs a touch football league during the fall. Its coed. The team can have 12-15 members though you must have 3 women and 5 men on the field at a time. It would be around $100/person for the season. Check out the info here
    There arent many slots open. Registration ends on Sept 4th. Anyone interested???

  • Lisa

    Court, what a great place for a honeymoon! Hard to top that background for a handstand photo.

  • Court

    Uhmmmmm…I’m still on my honeymoon, so if you want to welcome me back you can but I’m just sayin’…

  • Steve D.

    A handstand to the Toltec king Quetzalcoatl? Nice!
    Perhaps another pararmeter for new boxes…how about enough ceiling height with hooks to hang the right length of rope so I can finally learn how to climb one.

  • Sorry, Court, got a little confused–the caption is now updated. : )

  • Joined in on the weighted pull-up fun today at lunch while teaching and worked up to the 20kg kettlebell (44#). (BW is 145#.) Fun times.

  • John Hammer

    Lock boxes would be fantasic.

  • Ari Bragi K√°rason

    Did weighted pull ups for the first time.
    was 1inch from getting the chin over the bar at 120.5#
    no doubt that I can get in the 1.rep, it was fun!

  • Tim

    woop upper west!
    i like the lockbox suggestion. For a place to leave waterbottle/sneakers, etc

  • Justin K

    Did Jacinto workout today
    4 Rounds
    5 Dead Lifts 95 pounds
    10 Box Jumps
    10 Burpees
    10 KB Swings

  • Adam M

    If I’m in town (90% likelihood) I’ll go to the rest day dinner.

  • torch

    it appears that I will be sticking around BK through the end of the year. The Department of Navy was slow in finishing processing my medical paperwork. as a result, they did not clear me in time for the selection board (today) for USMC OCS. this precludes me from attending OCC 202 (October), unless some miracle working can happen in the next day or two. The next class I am eligible for is January.
    I wanted to let everybody know. that said, I’d rather not discuss it in particular detail. I had been hoping to go in October, and this news is rather demoralizing.

  • Sara

    Runs/Snatches as rx’d except accidentally started with the run… I think this made it harder. 24:00

  • Sara

    Also did weighted pullups… 20-30-35-40(F)-40-45(F)-45

  • Mohammad

    Bring the Box to Long Island.

  • Brett_nyc

    bwt 215lbs, heaviest I’ve ever been
    56 lbs
    91 fail
    101 with a chicken neck
    101 fail
    cashout: One arm power snatches
    75×3 each side

  • Davi

    Today I went to the local rec center – what a depressing place! I wanted to see if their setup was better than what I’ve got at home and whether the environment might motivate me more than my living room does.
    Answers: no and no.
    I did 5 rounds of
    10 v-ups
    10 pullups (strict, hanging from the top of the power rack)
    10 pushups
    and then I realized I had to crutch home. Arms. Shoulders. Oops.
    My max dead hangs seem to have decreased. I feel lethargic, but this will pass once I get back into the swing of things.

  • Rickke

    Did a WOD Sara cooked up:
    4 rounds
    20 medball clean burpees
    10 HSPUs (subbed 1 ab mat)
    13:01 – slow HSPUs as usual
    Tabata push-ups cash out.
    Thanks Sara!

  • Alexei

    Made up snatch run – 19:02, 75#. Felt like I needed to go heavier on the snatches.