Schedule changes begin this week

There will not be an 8pm Workout of the Day (“WOD”) Class Monday through Thursday anymore, as it’s being replaced with an 8:30pm WOD Monday through Thursday.
Friday Evening Schedule (not previously announced) will now be:
5:30pm (except Rest Friday’s), 6:30pm, 7:30pm
(Previously the schedule was 5:30pm, 6pm, 7pm, 8pm on Friday. We’ve been getting 0 – 2 people at 8pm on Fridays.)
Effective Sunday, December 1, we will add a 10am Free Beginners’ Class on Sundays.
We have new, earlier evening class times (i.e., Wednesdays at 6:30pm) for our FREE BEGINNERS’ CLASSES. Click here for the full beginners’ schedule to sign up!
In Brooklyn

#14 Mon/Wed @ 8pm, starts October 26 (3 slots left)
#15 Mon/Wed @ 8pm, starts November 16

In Manhattan
#85 is SOLD OUT!
#86 Tue/Thur @ 6am, starts November 3 (4 slots left) (new dates for this workshop)
#87 Tue/Thur @ 8pm, starts November 5 (5 slots left 4 slots left) (new days of week, dates, and meeting time for this workshop!)
NEW! #88 Tue/Thur @ 9pm, starts November 12
NEW! #89 Mon/Wed @ 8pm, starts November 16 (5 slots left)

Monday 091026
5 rounds for time of:
5 front squats (135# men / 95# women)
10 ring dips
15 ring pull-ups
Post time to comments.

7, 8am; 12:30pm: Instructor’s Choice
5:30pm: No WOD (Rest Day)
6pm: “Tommy V”
6:30pm: Black Box WOD
7pm: 7 x 1 Deadlifts
7:30pm: Black Box WOD
8pm has been eliminated and replaced w/8:30pm WOD class, starting today
8:30pm: “Michael” (skillwork: skin the cats and back lever progressions)
Haunted Box Halloween Party this Friday, Oct. 30th at 9pm–who’s in? (post RSVP to comments)
CrossFit Hoboken’s Winter Challenge
–who’s in?
The danger of muscle imbalances
Pearls of wisdom from Tommy Kono
CrossFit and “the wall”
The true role of PT for rehab

Simply cauliflower
Let’s wish Tony (pictured below on the right) good luck with his upcoming NYC Marathon run on Sunday. Tony is running the race to raise money for Safe Horizon. You can donate here. Thanks!
At last year’s Halloween party, from left: me (“kitty”), Audrey (“Lucille Ball”), and Gillian (“Pirate Wench”). Gillian will be raising money for Hope for the Warriors by doing “Operation Pull for Hope” (100 muscle-ups for time) on November 14th at CFLIC. You can sponsor her here. You can attend the the event for a $25 donation (that’s 25 cents per muscle-up) and even participate!


  • Tony

    Thanks Allison for posting my marathon run to support Safe Horizon!
    Safe Horizon is the leading victims services organization in the US and helps 350,000 clients each year. It services run the gambit from domestic violence shelters to mediation programs to child abuse counseling. I became aware of Safe Horizon’s work when I was an intern in college for then Mayor Giuliani’s Office of Domestic Violence.
    Currently, I am the Junior Council Chair of Safe Horizon. The Council is tasked to raise awareness and funds for the organization amongst a younger generation of New Yorkers. I hope you will be able to contribute to my $1,000 goal. As a start, I have donated $100 to the run. In this economy, I understand if you cannot donate but I ask that you will be even more cognizant of the issues, such as domestic violence and child abuse, that Safe Horizon’s 700 staff members deal on a daily basis.
    PS – That pic was taken in England when I ran a half marathon. It demonstrates how woefully short I am.

  • Allison Bojarski

    Tony, you’re welcome. I encourage all of our members doing important charity work such as yours that is moreover tied to an athletic event like the marathon to send me the details so I can share it on the blog. (Stay tuned tomorrow for info about Keith Zeier’s next charity event.)
    I’ve donated $25 to Safe Horizon in your name and I wish you all the best on Sunday. Hope all that CFE-NYC training comes in handy. : )

  • torch

    I talked to Keith and they are using his same website from the Keys 100 Ultramarathon to donate for his NYC Marathon in a Ruck endeavor.

  • Allison Bojarski

    Who else besides Tony, Keith, and Adam L. are running NYC Marathon on Sunday?

  • Allison Bojarski

    I’m in for Friday night and am planning on making some sort of (semi-)paleo homemade treats to eat.
    Who’s in, what’s your costume, and will you be bringing tricks or treats?
    Oh, and for those of you who are brave enough, there will be Tabata Shots…

  • Court

    Cute picture. Any support that anyone can give to these great causes is much appreciated and allows you to get to know the greater CF community in NYC.
    Our party’s gonna rock; we’ll have a mini haunted house, pumpkin wall-balls, maybe pumpkin ball-slams (trying to figure out mess-reduction for that one still), perhaps a treat contest (best tasting, most paleo, most eaten)…if anyone has some other ideas/requests please go ahead and post them.

  • brian

    CFE tomorrow Central Park columbus circle 630p
    wednesday 645a black box

  • brian

    anyone up to watch and cheer on the marathon this sunday, was thinking of rotating from brooklyn to queens to manhattan.

  • Jai

    I’m in for Friday, and will bring some alcohol. And maybe some cracker/brie/peach jam treats if there isn’t a outcry against such manna.
    Can I bring a friend or three that I’m hoping to indoctrinate to Crossfit? One is a trainer who wants to learn more about our ways, another has come to a few beginner classes, and the third is my roommate, who I plan to addict to CFE starting this Tuesday. :)

  • Lisa

    The party sounds like a blast (especially the pumpkin smashing part).

  • Ari Karason

    I can´t wait to embrace the new 8.30 class tonight.
    Michael and me are gonna spend some quality time together.

  • Avery

    Since, I’ve probably done the “Michael” WOD more than a few times, I made up a version this afternoon at Brooklyn with a different rep scheme just for fun.
    6 rounds of:
    400 meter run
    25 GHD hip extensions
    25 anchored abmat sit ups
    24:41 minutes
    Slightly slower than my fastest “Michael” time and mentally much, much worse. Definitely hit a wall during the fourth run.

  • Sara

    Michael, subbed 800m rows for the runs. 22:42. This is actually harder than running… will not do it again.

  • Gillian Mounsey

    Thanks for posting Operation Pull for Hope. I sincerely appreciate everyone’s support. Together you have helped me raise $51,000 so far for Hope for the Warriors.
    I look forward to seeing everyone at the event. Please send me an email at if you are interested in participating by joining me for a muscle-up (or two) on November 14th. All are welcome. Tucker will be on hand to spot and all types of scaled muscle-ups are encouraged.
    Detailed info about Hope for the Warriors and the event are on my website on the charities page
    See you on Friday for the Halloween party!

  • Jai

    73# x 5
    83# x 5
    93# x 3
    103# x 1
    108# x 1 (PR)
    108# x 1
    113# x 1 (fail)
    113# x 1
    113# x 1 (upper spine curve a bit)
    115# x 1 (this one was just ugly)
    Am now able to dead hang with purple string. Will get rid of that thing soon. Also did a few Turkish get ups.

  • Rickke

    I was inspired by watching Kevin do a CF Football WOD yesterday @ BBB, so I decided to give it a go today.
    6 rounds for time:
    2 1 1/2 body weight deadlift
    4 body weight front squat
    6 burpee pull-ups
    BW: 140#
    As always, thanks to Sara for pushing me through it.

  • Ari Karason

    19.21 RX
    feel like I could have gone faster in the run but I had to slow down in every run do to traffic and crowd on the street.
    sub 17 next time.

  • Matt D

    BB WOD: 15:13, 115lb

  • brad s

    26 and a lot of change (forget exactly) Rx
    Legs felt like lead, back in knots. Need to stop punking out on 5k wods.