Can’t be with us today but still want to donate to our efforts at the Fight Gone Bad IV charity event? Click here. (Just type in “crossfit nyc” as the team name then pick individual(s) to donate to.)
In Brooklyn
#13 Mon/Wed @ 8pm, starts September 30 (5 slots left)
#14 Mon/Wed @ 8pm, starts October 26

In Manhattan
#80 Tue/Thur @ 9pm is SOLD OUT!
#81 Mon/Wed @ 8:30pm, starts October 5 (just 1 slot left!)
#82 Tue/Thur @ 6am, starts October 6 (5 slots left)
NEW! #83 Mon/Wed @ 9pm, starts October 14

10am: Free Beginners’ Class
11am, noon, 1pm: WOD class (“Angie”) & Fight Gone Bad IV charity event
Saturday 090926
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Compare to 090419.

Fight Gone Bad Movement Standards (courtesy of CFSBK)
Concept 2 Rowing:
Range of Motion Standards: None
Wall Ball:
Range of Motion Standards: Squat below parallel, Medicine ball hits above bottom border of target.
Scaling Options:
Men’s RX’d: 20lb ball, 10ft Target
Women’s Rx’d 14lb ball, 10 ft Target
Additional Options: 10lb ball, 8 ft Target
Sumo Deadlift High Pull:
Range of Motion Standards: Both Bumpers on the floor, end at full knee and hip extension with the barbell at collar bone level and elbows above hands.
Scaling Options:
Men’s RX’d: 75lbs
Women’s Rx’d 55lbs
Additional Options: 45lbs
Box Jump:
Range of Motion Standards: Feet start on the floor, Jump or step onto box and end with full knee and hip extension above box
Scaling Options:
Men’s and Women’s RX’d: 20″
Additional Options: 15″
Push Press:
Range of Motion Standards: Barbell starts racked on shoulders, ends overhead with full elbow, hip and knee extensions, ear should be visible from profile view in front of the upper arm
Scaling Options:
Men’s RX’d: 75lbs
Women’s Rx’d 55lbs
Additional Options: 45lbs
Each competitor will be assigned a judge to count reps and police the range of motion standards. If you’ve got any special issues with a movement please be sure to communicate it to your judge before starting the event. Judges are expected to hold their athlete to the standards listed above and count reps out loud during each movement. If an athlete fails to hit any of the standards the judge will call “Foul”. Fouls are not debatable, focus on hitting the next rep with full range of motion.
What’s your fitness story?
The problem of fighting more with more

Deadlifting stud, squatting dud
Small farms can be and in general are more efficient per unit of land
Is football our species’ savior?

Who are the best athletes nobody has heard of?


  • I’ve posted scaling options for FGB in the post itself. Here are the scaling options for “Angie,” today’s WOD:
    Big Dawgs:
    As Rx’d
    Make every rep ROM (“range of motion”) perfect
    Pull ups:
    Make them Games-worthy reps. Full extension of the elbows and shoulder girdle to chest touching bar!
    Full body touch at bottom, full extension at top(press down with your shoulders)
    Sit ups:
    Ab Mat if you have one, otherwise full range, shoulder blades and shoulders touch ground to sitting position
    Sink well below parallel full extension at top. Do not be satisfied giving up the lumbar curve in the bottom position or not fully extending the hips in the top.
    Same rules apply for form.
    50-75 Pull ups
    50-75 Push ups
    50-75 Sit ups
    50-75 Squats
    Sit ups should either be Ab Mat or full range anchored sit ups
    Puppies and Buttercups:
    For time:
    20 Pull-ups or 25 Beginner or Assisted Pull ups
    20 Push-ups or 30 Box Push ups or 35 Wall Push ups
    20 Sit ups (do not do crunches)
    20-50 Squats (depending on ability)

  • torch

    I will note on the squatting dud article, the demo of the ideal squat to strive for is above parallel. This is nit-picking as I’m sure it’s a photo error. for those of you reading, you do want to keep loaded just like he says. Just don’t try to reverse that motion above parallel.

  • Hari

    You can join FGB today at any of the WOD times (11:00, 12:00, 1:00).
    You can do the WOD, “Angie,” at any of the WOD times.
    Starting this Monday (Sept 29) we will have a 7:30 PM WOD Monday thru Thursday.

  • Tim B

    Good luck to all doing FGB

  • kj

    Ran the 5th Avenue mile this morning. Waiting for official time, but my estimate is around 6:20.
    Then attempted my first Angie.
    100 pull-ups (blue band): 23:07
    100 push-ups (knees): 8:35
    100 sit-ups (HQ Standard): 4:44
    100 squats: 4:03
    Total time: 40 minutes and change. I hate pull-ups.
    Nice work to all the FGB fundraisers and participants!!

  • Mike K

    FGB: 303
    WB: 30, 23, 25
    SDHP: 20, 14, 12
    BJ: 26, 26, 26
    PP: 20, 17, 16
    Row: 17, 15, 16
    Total: 113, 95, 95
    4 off my PR, Push presses need to be better.

  • torch

    FGB – 385 post intermittent fast. Not a PR (408) but still was some good pain therapy.

  • Mike Mishik

    314…pr by 3 reps…great job everyone, some kick ass efforts

  • Alexei

    FGB for two great causes…
    Total: 253 (PR by 11)
    By what dark magic, I don’t know. Had a cold this entire week, and sometime in the first round (right after the first set of rows or so) my lungs shrunk to roughly the size of walnuts… didn’t even get to break much of a sweat because I just couldn’t breathe…
    Congrats and great work to all that participated!

  • Bari

    Congrats to everyone who participated in FGB, you guys looked great!
    I did Angie, 28mins using the green band for pullups.

  • Sara

    FGB: 250 something, it was either 253 or 257…
    Thanks to everyone who participated today, came to watch, supported while doing Angie, and especially those who donated!

  • Jai

    31:48 Angie
    Pull ups: 25 purple string, kipping. The rest with blue band.
    Push ups from knees, just couldn’t do them regular after the pull ups.
    Sit ups unanchored but not froggie style as that does something weird and painful to my hip.
    Squats per usual, was probably making strange faces by this point. .
    Purple string slowed me down a lot but I’m still happy!
    Congratulations to everyone doing Fight Gone Bad, you were all really impressive!

  • Kent B

    A brief testimonial on the power of Crossfit…
    I’ve been a member of the Black Box for about two months, doing the WODs 4-5x/week. This morning I ran the NYRR Fifth Avenue Mile for the first time in four years. When I was in my late 20s and thought I was “in shape”, the best time I put up was 5:15.
    Today I ran 4:56. My legs felt powerful the whole way and the sustained intensity of the race mirrored a lot of our workouts, so I didn’t burn out. It felt great to see the results of all those squats and KB swings in competition.
    FGB afterwards? Not so great (see elaborate excuse above), but congrats and thanks to Mike M. for putting up a great PR and pushing me all the way.

  • Avery

    I did a right arm version of FGB this morning with a total score of 259.
    I lost my scorecard but did 12 kg kettlebell push press, 16 kg kettlebell sdlhp, 25 pound dumbbell thrusters, row, and box steps ups.
    Hardest movement by far was the thrusters, rowing was surprisingly not that bad.
    So much fun seeing that many people run through the workout today – such great efforts from everyone.
    Also congrats to everyone who ran the 5th ave mile – those times are seriously fast!

  • Tim B

    WB – 15,14,12
    SDLHP – 16,14,15
    Box – 28,25,20
    PP – 28,17,14
    Row – 13,10,8
    Total: 249
    Started with Box jumps
    a PR by 11
    happy to have a PR but wanted a higher score, next time
    Thanks to Keith and the folks at virtuosity for some great bbq

  • Hari

    (68,54), (55, 42), (58, 45)

  • Lt Gabe

    353 fgb. Awesome efforts all around. Missed PR by 4 but so worth waking up today.

  • Got 225 on FGB.
    Thanks so much for all who participated and all who donated–it was a blast!

  • Court

    Great job everyone today, nice to be able to get everyone through.

  • Rickke

    Did the FGB challenge at CF Oakland.
    235 as Rx’d – not even close to my PR, but I had a great time. Great space and great people at CFO.

  • Reagan

    Great work on FGB IV everyone. What worthy causes and a killer workout to boot.
    FGB IV
    As Rx’d 267 (Don’t have my score sheet handy on the breakdown.)