In Brooklyn
#13 Mon/Wed @ 8pm, starts September 23
#14 Mon/Wed @ 8pm, starts October 19

In Manhattan
#79 Mon/Wed @ 9pm, starts September 21 (3 slots left)
#80 Tue/Thur @ 9pm, starts September 29 (5 slots left)
#81 Mon/Wed @ 8:30pm, starts October 5

Tuesday 090915
Front squat 3-3-3-3-3 reps
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How Fight Gone Bad (the fundraiser) came to be (register here, donate here)
The two awesome charities we’re working for: Wounded Warrior Project, Athletes for a Cure
Are we meat eaters or vegetarians? Part 1
On o-lifting technique and metabolic conditioning
Slow Food NYC: Snail of Approval
Saxelby Cheesemongers (their blog)
Is happiness catching?
Grilled lamb kebabs and tzatziki
Lambert, Elizabeth, and Brian M. (left to right) hit the workout hard last week:


  • Today’s one of those workouts that don’t need to be scaled; nonetheless, here’s some guidance from the CrossFit Brand X forums:
    Today everyones a Big Dawg!
    If you have not done front squats before or have trouble with them, start light and work on your technique.

  • Tim B

    meat eaters!

  • Sara

    We are officially registered as an affiliate for FGB4!!! It takes place on Saturday, September 26th. If you are interested in doing this, please sign up online… the website is http://www.fgb4.org, and you can register under the affiliate CrossFit NYC. I don’t know the logistics yet, but we will do it at the box, probably during the same time normal WOD classes would be happening. Please sign up… we have over 200 members at the box, so I don’t want to only have 5 people come… it’s for a good cause!

  • Sara

    Also, a lot of members and visitors have expressed interest in getting new t-shirt designs and in having an online store. I have contacted coalition press about this and it looks like this is something we may be able to make happen. However, I am completely artistically challenged. If you have t-shirt ideas or if you are good at the whole design thing, please send me an email at secarr22 AT yahoo DOT com. PS, chalk should be arriving today…

  • Lt Gabe

    Sara I’ll definitely be there. I just need to decide on a time as this will be my first Saturday WOD in a while without a serious clinical hangover.

  • kj

    I want to help make t-shirts!

  • Alexei

    What is this FGB4 thing? I like doing things to help charities, but if it’s team based, I’m not sure I’d want to drag down any team with my less-than-phenomenal FGB score…

  • I just signed up to participate in FGB IV at CFNYC. It was quick and easy to get signed up.
    Alexei, you don’t have to be part of a team (teams or individuals are allowed), so don’t worry. People who donate on your behalf can donate as much or as little as they want, and it doesn’t depend on your score.
    Just do it!

    If you’re participating in FGB4 and have a particular reason(s) why you’re doing so (family member who went through prostate cancer, etc.) I’d love to feature your story on our blog.
    It could just be a short paragraph of why you’re taking part in FGB4.
    Send me your story at allisonATcrossfitnycDOTcom.
    P.S.: I just sent out my fundraiser email and already discovered that one of my friend’s dads is undergoing radiation treatment for prostate cancer and she’s going to donate on my behalf later today. I wrote her back and told her I’ll be thinking of her dad as I train for the event and participate in it.

  • Tim B

    Does anyone know if you can switch affiliates for FGBIV? I’m currently registered under Virtuosity but the box is a lot closer for me

  • Natalie


  • Tim B

    also FYI
    Affiliates who raise over $1k receive a limited edition FGB IV poster when they achieve that goal.
    Affiliates who raise over $5k receive a limited edition FGB IV 3’ x 3’ custom hanging banner when they achieve that goal.
    Participants who raise $150 or more will receive a limited edition FGB IV t-shirt.

  • Alexei

    I joined team CFNYC since it seems rankings appear to be based on money raised and not actual FGB scores (thank God for small favors…). Now hopefully I can get some of my friends to foot some of the $150 for that T-shirt… anyone wanna donate to a good cause? 😛

  • Sara

    Excellent! So we have Allison, Torch, Lt. Gabe, Alexei, Tim B., and myself… Who else is in? I want at least 30 by the end of the day…. Or I might accidentally start double charging your membership accounts 🙂

  • Tim B

    Sara, I have to call them to change my affiliate but I cant see it being a big deal. Will let you know when that happens

  • torch

    cash out – 100 push ups/100 sit ups (HQ), 5:10

  • Jamie

    Lunchtime at the box.
    225 (failed on 3rd)
    225 (failed on 3rd)

  • Martin P

    Previous 1 rep max was 205 🙂

  • Martin P

    I will do FGB IV

  • Rickke

    145-155-165-185-190 (PR)

  • Kent B

    I’m in for FGB IV. Signed up earlier today.

  • Rickey

    An idea for the next cfnyc t-shirt. For the front,”Crosfit New York City” or the cfnyc logo. On the back “Harder, Faster, Stronger”. Grey t-shirt, black lettering

  • Lt Gabe

    Sara, I’m already a team captain for my scattered group of Marine officers so I’m not going to register twice.

  • carlo

    Tshirt idea.
    For the front,”Crosfit New York City” or the cfnyc logo. On the back “Chuck Norris does Crossfit”

  • torch

    “Don’t worry. You’ll pass out long before you die.”
    “If you’re going to be stupid you’d better be tough”

  • torch

    “Fitness is not looking like an underwear model. That’s just a fringe benefit.”
    “I don’t have to outrun that bear. Just you…”
    I can do this all day. None of them will ever make sense…

  • Lt Gabe

    A personal favorite of mine:
    “Let the scars tell your tale”
    great one I saw from CFX (australia)
    “For a good time, call Fran 21-15-9”

  • Lisa

    Torch, I’ll see you and raise you.
    My favorite modification to an over-used quote:
    “That which does not kill you only delays the inevitable.”
    I love the ‘iPood’ kettlebell graphic I saw on a visitor from another affiliate.
    Gabe, that Fran one is hilarious.

  • JoeR

    “Crossfit NYC – You can take a cab home”
    “Crossfit NYC – Because your Bloomberg terminal is making your hands too soft”
    “Crossfit NYC – Be one in a million”

  • Hey, everyone who is going to the Hybrid Challenge this weekend:
    Sorry to say but I’ve withdrawn. Why? I thought by this time I would have qualified for the American Open, and I have not. My last chance to qualify (without flying out to West) is September 26th. The AO would be a great thing for me to go to and I want to go badly, so I do not want to take any risks with regards to my recovery the next week and a half in prep for the meet.

  • Aram

    NYC themes:
    1. Big black and white graphic of someone kipping off the bar at the bottom of the walk/don’t walk sign.
    2. Open subway car doors with two athletes doing pullups on the bar that runs down the middle of the train on the 6.
    On the back, you can have a subway line alphabet of workouts with the colored circle around white letter logos:
    Back Squat
    Queen Kong
    “I don’t remember Helen having a stair run.”

  • Adam

    “Crossfit NYC- “HOW YOU DO’IN”
    early post for a cfe tempo run in central park thursday 6:30 Columbus circle for those doing NYC marathon or any road race in the near future.

  • dan def

    Simple and to the point t-shirt:
    A picture of the Statue of Liberty.
    Underneath that picutre:
    Crossfit New York City
    The Black Box.

  • dan def

    Aram: What about the poor ol’ “G” train? “Grace” should fit the bill.

  • Lisa

    I’d be up for 6:30pm runs in the Park. It would be nice to have company, at least for the brief length of time I will be able to keep up with you 😉

  • Lisa

    Adam, I would be up for those Thurs tempo runs. It would be nice to have company, at least for the brief period of time I would be able to keep up with you.

  • Alexei

    How about someone doing kipping pull ups off of the diagonal triangle part of scaffolding? That was always fun back when the scaffolding was still there on 26th near broadway…
    Today’s WOD: 215, 225, 235, 245 (PR), 225
    Fun story, 245 is my 1 rep max PR (I almost had 255, but failed). My head started spinning after that one…

  • Aram

    G is at the bottom for Go on the countdown, of course.
    PS: The only time I’ve ever taken the G was for the Every Second Counts team fundraiser. It came in less than 5 minutes going out and coming back and was clean and empty. It’s the best line as far as I can tell.

  • kj

    If there is a t-shirt graphic idea that people are excited about and there’s some kind of consensus, I am happy to try my hand at designing. I am a semi-professional doodler and have a graphics tablet I’m looking for an excuse to use. I like the NYC pull-up ones myself.

  • Mike Mishik

    signing up for FGB….135-155-175-185-200(1)

  • torch

    I dig delay the inevitable…
    “skinny fat is not the new black”

  • george

    “no, i’m not on steroids, but thank’s for asking”

  • Alexei

    Mmm my mind is in the gutter tonight. I was going to compare chalk to another more infamous white powder…
    But as far as quotes go, you can’t get much more badass than:
    “He who turns himself into a beast gets rid of the pain of being a man.”

  • Sara

    135-140f-140-145f-145f #3
    keep the ideas coming… Love it! Kj and jen tang have offered up their skills, so we will def get some new shirts in soon!

  • Zach Singer

    285 (f)
    280 PR

  • Mike

    260×3 PR by 5 lbs
    got stuck midway through the 2nd rep of the last 2 sets

  • Annie

    First post ever!

  • Reagan

    Black Box (194,194)

  • Sophie

    “where doing a “girl” in under three minutes isn’t a bad thing…”
    sorry, kinda inappropriate but funny haha

  • Hari

    145, 155, 165, 175, 185
    (68,54), (55, 42), (50, 38)

  • I still like Court’s “Some chick named Fran gave me rhabdo.”

  • Adam M

    “xfit nyc: be harder to kill”
    “xfit nyc: not equinox”

  • Jeff

    I’d buy George’s shirt. That’s about it.

  • dan def

    Crossfit NYC: Soho looks. Bronx attitude.

  • Lt Gabe


  • Jeffrey B.

    185,195, 225 (PR), 185, 196
    Still haven’t done a 1 rep max, so as it stands, 225 is a PR.