Bar none

Try a FREE BEGINNERS’ CLASS: Wednesdays @ 9am, Saturdays & Sundays @ 10am. Click here for the schedule.
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#19 Mon/Wed @ 8pm, starts February 8 (5 slots left)
#20 Mon/Wed @ 8pm, starts March 1

In Manhattan (Upon completion, includes 2 free weeks of classes.)
#103 starts February 15 SOLD OUT!
#104 starts February 15 SOLD OUT!
#105 starts February 23 SOLD OUT!
#106 Tue/Thur @ 8pm, starts March 2 (4 slots left)
#107 Mon/Fri @ 6am, starts March 8
#108 Mon/Wed @ 8pm, starts March 8 (4 slots left)
#109 Tue/Thur @ 9pm, starts March 16 (5 slots left)

Thursday 100211
Five rounds for time of:
Row 500 meters
135 pound Power clean, 12 reps
95 pound Thruster, 15 reps
Post time to comments.

A Robb Wolf classic (originally published in P Menu): “Damn Dirty Grains”
Two sugary sodas a week ‘can raise your chance of getting pancreatic cancer by 87%’
The trials of the mainstream
Can foods contribute to infertility? (via)
Natural foods, Taoism, and other stuff
A sea change coming to wash your shoes away
Their rejection, our loss
/ Axels of evil


  • Scaling options for today’s workout, courtesy of the CrossFit BrandX forums:
    Big Dawgs
    as Rx’d
    women – 95/65
    The Porch
    Three rounds for time of:
    Row 500 meters
    135 pound Power clean, 12 reps
    95 pound Thruster, 15 reps
    Five rounds for time of:
    Row 500 meters
    135 pound Power clean, 7 reps
    95 pound Thruster, 9 reps
    women – 95/65
    Five rounds for time of:
    Row 500 meters
    95 pound Power clean, 12 reps
    65 pound Thruster, 15 reps
    women – 65/45
    Four rounds for time of:
    Row 250 meters
    25-45 pound Power clean, 10 reps
    10-15 pound Thruster, 10 reps
    Three rounds for time of:
    Row 250 meters
    pvc-25 pound Power clean, 10 reps
    pvc-15 pound Thruster, 10 reps

  • Emily

    who knew it would be so difficult to catch a cab to get to the 8AM class?! I was standing out there for 15 minutes trying to catch a cab… I guess the karma gods are catching up to me for calling new yorkers pussies for shutting down the night before the storm…
    to carlos: good on you for being a proud, native new yorker. i’m a native utahn (born and raised in park city) and all i have to be proud of are a buttload of mountains and even more mormons.. ha!

  • Mike K

    Robb Wolf seminar at Crossfit Hoboken April 10th!

  • Adam

    signed up for robb wolf, thanks mike

  • dan def

    Signed up for Rob Wolf. Thanks for the post Mike!

  • Tim B

    If anyone is interested, NYC Endurance is organising a Whole9 Nutrition workshop with Melissa Urban and Dallas Hartwig

  • Tim B

    also signed up for Robb Wolf

  • Jenn

    30:06 (65# cleans and thrusters)
    pull-ups: 1046

  • Craig F.

    Interested in the RW seminar, how much does it cost? Thanks

  • Jess L.

    Robb Wolfe is $195…I think.

  • Jake

    Rob Wolff is $195 and I also signed up
    * Anyone have a good chiropractor they can recommend? I am having shoulder problems.
    …A chiropractor that isn’t going to tell me to quit CFing either

  • Mike K., thanks for passing along the info about the Robb Wolf Seminar. As someone who got to go to the first-ever Robb Wolf Seminar (i.e., no longer a CF cert), I can’t state strongly enough how worthwhile of an event it is to attend if you’re looking to better understand nutrition from a scientific viewpoint but also be able to apply it in a practical fashion to real life. From what I’ve heard, the previous incarnation when it was a CF cert was still great but now that Robb is freed of the CF strictures, he makes better use of his 1 day to talk. I could listen to him for a week and still be learning new things, so it’s very important that every minute of that 1-day seminar is devoted to what is most relevant/useful.
    I’m sure the Hoboken seminar is going to sell out very quickly, so if you’re considering going, sign up NOW!

  • CAIN

    you should talk to court re:shoulder problems
    z health>>chiropractor

  • Seth
  • Jai

    TED speaker on eating to avoid cancer (and incidentally, obesity):

  • Ricardo

    Hey Jake, email me at I have an AMAZING sports doctor that will absolutely NOT tell you to quit CFing. She will actually encourage deadlifting in most situations haha. She’s great though and she’s right near CFNYC

  • Anthony S.

    3 Rds of rx PC/Thrusters & 45lb KB SDHP sub for the row.

  • Anthony S.

    3 (three) rds of rx PC/Thrusters & 45# KB SDHP sub for row

  • Reagan

    As rx’d 34:52
    I have my sectional qualifier this weekend. I’m both nervous and excited.

  • Jeff

    Good luck, Reagan! Let us know how it goes!

  • Sara

    There will be a rest day dinner tomorrow evening at Punch, 8:30pm. Sorry I dropped the ball this month, I’ll plan something super exciting next month…

  • Brett_nyc

    rx, should have gone a little harder out of the gate. I partitioned a little too much and too early to avoid bonking. 95lbs thrusters felt light after all the heavy ones that have come up. rows were all sub 2, except for the 5th which was 2:05.

  • Craig F
    Not sure if anyone was looking for a spot, but thought this might be useful.

  • kj

    34:07 with 53# PC’s and 42# Thrusters
    Everything felt slow, but I got through it at least.

  • Did Annie: 7:58 pr, followed by 50 kb swings 1.5 pood: 2:15, broke it up 30 then 20

  • Matt D

    28:29 115lb cleans, 35lb sdhp, 53lb kb swings for thrusters

  • Emily

    death by 10 meters: thanks for the idea, Ari
    got up to 16. could have done better, but I was running on the slippery, wet sidewalk on the Hudson river. the transitions ate up too much time

  • Lenny

    30 muscle ups for time
    This last WOD just had way too much volume for me and it seemed like a logistical nightmare. 2 bars for everyone?
    I’m starting to question mainsite programming.

  • brad s.

    slooooooow 40:42, 105# cleans, 85# thrusters, 35# kb sdhp. Next time I’m getting over my fear of the erg — sdhps suck.

  • Paul

    Lenny, thoughts on starting a crossfit football crusade?
    Did 135 cleans, 95 thrusters, and 50 double unders as sub for rows.
    Next time shoot for thrusters unbroken and cleans as 6×2

  • I’ll tell you Paul the workouts on Crossfit football seem more intriguing and geared more towards what I’m looking for. I’m looking to be fast and explosive for periods of no longer than 10-15 minutes. These WODS that take 30 minutes just suck.