The rest is up to you

The Black Box will be closed for classes this weekend (Feb. 27th & 28th).

We will be hosting CrossFit Mobility and Recovery Certifications. (Details on why we’re hosting these certifications can be found here.)
If you are interested in doing the Saturday WOD at Black Box Brooklyn and/or doing a Rest Day WOD on Sunday, please post to comments, so we can decide whether to add extra classes in Brooklyn. Thanks.

. . . . . .
Try a FREE BEGINNERS’ CLASS: Wednesdays @ 9am & 7pm (new time!), Saturdays & Sundays @ 10am. Click here for the schedule. (Please note that there are no beginners’ classes this weekend.)
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#20 Mon/Wed @ 8pm, starts March 8
#21 Mon/Wed @ 8pm, starts March 29

In Manhattan (Upon completion, includes 2 free weeks of classes.)
#106 Tue/Thur @ 8pm, starts March 2 (just 1 slot left!)
#107 Mon/Fri @ 6am, starts March 8 (4 slots left)
#108 Mon/Wed @ 8pm, starts March 8 (4 slots left)
#109 Tue/Thur @ 9pm, starts March 16 (just 2 slots left!)
#110 Tue/Thur @ 8pm, starts March 23

Thursday 100225
Five rounds for reps of:
1 min Wall ball shots, 20 pound
1 min 15 foot rope climb
Run 400m
Start each round exactly six minutes apart. Your rest period is whatever remains after the run.
Post total reps and ascents to comments.

All she does is sing–a solo concert this Sunday with our very own Leslie Becker
The athlete’s forum
Stand up while you read this!
Mind power and mindfulness
Just like mombot used to make
Stewed cauliflower with red onions and tomatoes
Paleo(ish) for footballers
The spotless garden
Let’s all give a virtual shout-out to Torch (pictured at left) as he continues to rock it at OCS:


  • Scaling options for today’s workout, courtesy of the CrossFit BrandX forums (along with my suggestions for modifications):
    Not much to scale here folks.
    Big Dawgs;
    Typical weight for wall ball is 20# for men and 14# for women height is generally 10 feet.
    Typical weight for wall ball is 14# for men and 10# for women height is generally 10 feet or 20# for men and 14# for women height to 8 feet (although this second object is generally less taxing).
    If you are unable to do a rope climb the standard sub at Brand X is beginner rope climbs 3/1.
    Three rounds for reps of:
    1 min Wall ball (6-10# to 6’-8’ target)
    1 min Beginner rope climb
    Run 100-200m
    Start each round exactly six minutes apart. Your rest period is whatever remains after the run.
    Given the weather and the time-sensitive nature of this WOD, I’m sure people will want to do something BESIDES run. Obviously rowing is an easy sub, but don’t forget your instructor can also provide other subs such as KB swings, jump rope, burpees…
    As far as rope climbs go, it’d be great if people could bring in towels for towel pull-ups as a sub since we only have the 1 rope (and low ceilings).
    Towel pull-ups are extremely difficult since, unlike rope climbs, you can’t use your legs for help–however they’re similarly challenging to grip strength which is why they’re the typical sub.
    You can also try a variant of towel pull-ups with one hand on the bar and the other on the towel (be sure to “choke up” on the towel so that your hand is very close to the bar) –people might find those a little easier. (Be sure you vary which hand is on the towel and which is on the bar.)

  • Carlos

    Caption: Torch spots his opponent a lead to make the race more interesting.

  • brad s

    i beg to differ, carlos. with that pose form he’s clearly lapping the guy.
    keep up the good work, torch.

  • Hari

    We will have an 8:00 AM – 8:45 AM “Express Lane” WOD on Saturday. It is critical that all members work in the area(to be) designated of the Box while approximately fifty people will be signing in for the Mobility Seminar.
    Depending on how smoothly this works, we will decide whether to have an 8:00 AM – 8:45 AM WOD on Sunday.
    We will also have a 5:00 PM WOD on Saturday and Sunday.
    Please indicate whether you are planning to attend any of these WOD’s. We may need to limit the size of the AM WOD.

  • kj

    I’m in for the PM WOD on Saturday, and would prefer early Sunday, but if that’s not an option will most likely attend the 5pm then as well.
    Thanks for doing this, Hari et all!

  • jake

    Metro card.
    I have a single ride metro card with $79 on it and I will sell for $60. It is only a month old and the only reason I am selling it is I use to live in Hoboken and now use monthly cards.
    if interested hit me up at

  • Matt D

    I will attend the 5pm on Saturday

  • Mike Mishik

    Count me in for Saturday at 5

  • Brendan Maher

    I’m in for 8am on Saturday.

  • GO TORCH!!

  • Ricardo

    Is the brooklyn box opening at 9am Saturday?
    Also, can we post something in tomorrow’s blog about toughmudder? I want to get a team together. So far, I know of 3-4 people that are into it besides myself.
    We’d need to register by March 5th to get the next batch of discounts.

  • Carlos

    Saturday at 5. Thanks for that!

  • Bryce

    Saturday at 5 for me too.

  • Jai

    Saturday at 5 and Sunday at 5 (pending interest from other members, of course)!
    Torch is clearly just launching his run. Photographic evidence of his usual blur is difficult to capture.

  • Adam R

    Saturday — not sure of my plans yet, but I hope to attend either the 8am or 5pm class.
    Sunday — I would like to attend the 8am class.
    Thanks for keeping the Box open.

  • Hari

    Very Prelimary Thought:
    There is an outside chance that the seminar will be canceled on Saturday due to weather. Do not count on it, but it’s a possibility. If that should happen, we probably will not know until very early on Saturday. Therefore, you should check the blog regularly. If the start time is delayed or if the seminar is canceled, we will be able to run additional WOD’s on Saturday.
    Please reread the above paragraph. We are not predicting anything, but simply stating a possibility. As of now, we can not answer any hypothetical questions, other than to say that if there is not a seminar starting at 9:00 AM on Saturday, there probably will be a WOD going on at 9:00 AM on Saturday, and if the seminar is canceled on Saturday, we will likely be able to maintain a near-normal schedule.
    You need to check the blog as we get closer to the start of the weekend.

  • Fingers crossed that the seminar is on for Saturday – I’m really looking forward!

  • Chris H.

    I would attend the 8:00 a.m. Manhattan WOD on Saturday. Thanks

  • James

    I plan on attending weekend WODs in Brooklyn. Probably AM. Thanks.

  • brian

    NYC Endurance is creating a team for this event. NYC Endurance (aka Crossfit Endurance New York City) is focused on running, cycling, swimming, and rowing while using crossfit as the main structure for strength and conditioning. We treat these athletic activities as a skill similar to what any other athlete does for their particular sport. We utilize Crossfit as our base, to build strength and increase our conditioning. There are a number of running races that we are entering as a team over the next few months.
    please go to and see what we are all about. i am ususally at the box in the am. I believe Adam L is there in the afternoons and the evenings. Tim B is also there in the am. Ari is out in Brooklyn.

  • Mike S

    Does anyone know if there is a WOD as part of the Cert on saturday? If not, I’m probably in for 5pm.

  • Paul

    8am workout on Saturday, in.

  • Ricardo

    Hi Brian, we’ve met before in the AM’s. I usually get to the 7 or 8am manhattan Wods. Anyhow, let me know about the team for toughmudder. I’m into it.

  • lenny

    Crossfit Socal WOD
    Deadlift 315 5x
    3 rounds for time
    225 DL 15x
    3R/3L Turkish getup
    400m ROW
    12:42 Rx’d
    I’ve been doing Crossfit Socal or Crossfit football WOD’s for the last 2 weeks. They’re not the beatdowns that they’ve been putting on the mainsite.

  • Ari Karason

    wallball: 30 -25 -25 -25 – 20
    rope : 3 – 3 – 3 – 3 – 3
    cash out: 100push ups 1:32 YEAH

  • Steve S.

    Wallball: 30, 25, 25, 25, 20
    Towel Pull-ups: 13. 10, 9, 7, 6, 8

  • Jenn

    Modified WOD: Ascending/descending rope climb from floor, wall balls, double-unders
    (5, 25, 70)
    (4, 23, 52)
    (5, 18, 65)
    (4, 17, 65)
    (5, 18, 65)
    Also, unfortunately, I think I’m going to have to retract my previous post when I said I can do unassisted pull-ups. I did one pull-up that Sunday, but I haven’t been able to do a single &$%*#ing pull-up since. What the F.
    So… pull-up challenge: 1195 :-/
    I am Jack’s complete frustration.

  • Grace

    WB 14#: 25,25,25,24,23
    Rope climb: 2(to bar),7,7,6,6(modified from floor not all the way to bar)
    DU’s: 40,40,54,50,50
    Thanks to Justin for giving me that good old Brooklyn scolding for my DU’s. I could have pushed harder on those.

  • Rickke

    @ BBB
    Did CF Football WOD:
    21, 15, 9 reps of:
    Bench Press
    Ring Dips
    *Perform at 77.5% of 1 RM Bench Press
    scaled down to 105# BP
    followed by:
    row 250m
    Double unders
    GHD sit-ups
    GHD back ext
    row 250m

  • Mike K

    Front Squat triples:
    235, 245, 255, 265, 275PR
    Tried a single at 300 after, but it wasn’t gonna happen today.
    Then CFFB WOD: 10:43 – scaled bench to 185lbs

  • Mike K

    Give yourself a couple days off from trying the deadhang pullup. Maybe even take a day off from pullups in general. Do some with a band for a day or 2 and then give it a go again.
    Think of it this way, you essentially set yourself a new 1RM pullup PR (congrats again!) You wouldn’t do that with a squat or deadlift and expect to be able to hit the same weight every day you walked in the box. Don’t get discouraged by it. You get stronger when you recover, not while you are working.

  • Sara

    A little Torch wisdom… eat meat. Now.

  • brad s

    rowed the first round (we took turns) in 1:28, rest of rounds were double-unders mixed with feeble attempts. counted reps on wb and blue band pullups.
    25 – 10
    25 – 8
    25 – 7
    25 – 7
    25 – 9
    wallball felt strong throughout (should have gone harder), most likely due to just hopping around like an idiot for the du attempts.

  • Josh R

    I’m in for Saturday pm.

  • Emily

    did my own thing @ CitiFitness today (because I got in for free and couldn’t make BB class times as per school…bleh)
    3 rounds for time
    15 box jumps 20″
    10 hang power cleans @ 55# (wanted to do 65 but it wasn’t happening….grr)
    15 burpees

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