Shoulder that load

FREE BEGINNERS’ CLASSES: Tuesdays @ 6:30pm (women-only), Wednesdays @ 9am & 7pm, Saturdays & Sundays @ 10am. Click here for the schedule and to pre-register for a class.
#126 Mon/Thurs @ 6am, starts June 7 (just 2 slots left)
#127 starts June 7 SOLD OUT!
#128 Mon/Thur @ 7am, starts June 14 (4 slots left)
#129 Tue/Thur @ 7:30pm, starts June 15 (only 1 slot left!)
#130 Mon/Wed @ 7:30pm, starts June 21
#131 Tue/Thur @ 8:30pm, starts June 22
#132 Mon/Thur @ 6am, starts June 28
#133 Mon/Wed @ 6:30pm, starts June 28

QUESTION: Our current AM weekday schedule has two weekday morning WOD classes, 6:30 AM – 7:15 AM and 7:15 AM – 8:00 AM. We have heard members (especially Brooklyn members) express interest in an 8:00 AM WOD. How many people would be interested in an 8:00 AM – 8:45 or an 8:15 – 9:00 AM WOD?
If there is sufficient interest, we will consider starting with a Monday & Thursday 8:00 AM – 8:45 AM or 8:15 AM – 9:00 AM WOD as soon as this Thursday, June 3. From there, if we see people regularly attending, we will consider expanding from two days to five days per week.

Effective tonight, we will be running “Brooklyn Gym” weeknights from 7:00 PM to 9:00 PM. From 6:00 PM to 7:00 PM experienced members (whether former Brooklyn folks or Manhattan folks) can arrive at any time and do an “express” WOD’s. Starting at 7:00 PM, experienced people will be free to do either “express” WOD’s or pursue alternate programing (CF Football, Invictus, OPT, etc.) under the eye of an experienced coach. (Monday: Avery, Tuesday, Justin, Wed: Jeff Y., Thursday: Justin) Depending on the level of interest, we will gauge whether we need an instructor on Friday evenings as well. The standards for “Brooklyn Gym” will be high, and the coaches will have the final say about what happens under their watch.
Tuesday 100601
Shoulder Press 5-5-5-5-5 reps
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  • Everyone does today’s workout as prescribed.
    Proper form (and the right footwear) will make you INSTANTLY STRONGER on this lift. No joke.
    Click here for press instruction:
    The videos you want to watch at that link are the following: (Press-Basic Positions, Press-Hand Positions, Press Instruction [parts 1, 2, & 3], Press Posture Question, Press Review, and Rip on Breath).
    And click here for info on proper footwear for weightlifting as opposed to more typically “cardio”-style met-cons (both the what and the why):

  • Brook B

    I am interested in an 8 a.m. class preferably with my man Yan. Missed it this morning due to fucked up trains but I plan on being there on the regular.

  • Brook B

    Also thanks for the Brooklyn Nights!

  • Shayna

    Hi Hari,
    The wallballs can get a bit sweaty/dirty after a wallball WOD…. Can you have the instructors tell the class to wash them off using paper towels and cleaning solution once they are done?
    Shoulder Press: 75

  • Thanks for linking, Allison.
    I’m back in town for summer and am available if anyone wants to do private training in the Olympic lifts. Some members can vouch it’s actually pretty good training. Just email me at bjdegennaro AT gmail DOT com.

  • Sara

    I am ordering cleaning solution for the gym equipment today.
    Everyone should do some sessions with Brian, he’s a great trainer and you should make use of his expertise this summer while we have him!

  • jenn

    I would love it if the 8am classes returned to the Box. Thanks!

  • was able to do 135# 5 reps
    145# 3.5 reps.

  • Mike K

    I would recommend doing a session or two with Brian D as well. Definitely sieze the opportunity to train with him while he is here.

  • Paul B.

    I’m interested in 8am classes.

  • Joe P

    Also would really appreciate an 8 AM class. I’d love to keep working with Jeff as well, if there’s anyway we can sneak him into the 8 AM program. Thanks for thinking of us.

  • Brian D. has a great eye for the lifts and is an excellent, patient, understanding coach, whether you’re a newbie or intermediate on the Olympic lifts.
    I don’t think there’s a single person at the gym who wouldn’t improve on those lifts under his tutelage.
    I really can’t recommend him highly enough and plan on working with him all summer on my own lifts.
    Further, as a coach I get a lot out of working with him in seeing how he coaches me and others.

  • Lenny

    Brian D. will make you strong like bull!!

  • Luke S

    I’m interested in 8:15 over 8:00, but 8:00 would do too.

  • Guy

    8am would be excellent. It would also be excellent if we could keep Jeff as a trainer. Us 7:30 Brooklynites have all made great progress in the morning class because of Jeff staying late to help us work on skills/weaknesses.

  • Nicole W.

    Brian D. is awesome! Enough said.

  • Laura

    I would go to the 8am class 2-3 days a week.

  • Sara

    For those of you who purchased 6 month memberships at the old rate, they are coming up on their expiration date. If you would like to know when you are expiring, please send me an email at sara at crossfitnyc dot com. If you are planning to renew for 6 months at that rate, I’d like to put as many of you as possible on autopay so please send me an email if this is the case and I will send you your account details. And as always, if you have questions about your membership, rates, or otherwise just send me an email or find me at the gym. Thanks!

  • Jeff

    I’ll agree too. Brian D knows stuff.

  • Dan B

    Please keep me posted on early classes. I’d like to attend the 8AM class.

  • Emerson

    I was a regular of the AM classes in BK and will most likely want to keep that schedule. Since Jeff was my main trainer for almost all of my Crossfit experience, it would be great to keep him as the morning instructor as he is very familiar with my strengths, weaknesses, and goals.

  • Kevin D.

    145, 145 (3), 135, 135, 135
    thanks for letting me workout with you guys!
    Kevin D.

  • Kirk

    Did a session with Brian D when he was home for Christmas break and it was brilliant! I improved more in that one session that I had in months and months of CF sessions. After that session was the first time I felt really comfortable and strong doing snatches.
    Brian is an excellent coach and is extremely good at improving your form and movement. I can’t recommend training with him enough.
    Need to get another session in before I move…

  • Jeff

    As some of you may have noticed, we’ve moved most of the gear from the Brooklyn location into the Manhattan box. Included amongst the equipment are 2 pairs of 35# rubber bumper plates. They look somewhat similar to the 45# plates so please be aware of this when you are loading your bars or are restacking them when not in use. There’s actually a neat trick I’ve learned to telling the two types of plates apart. The lighter plates have a “3” (three) on them, while the heavier ones have a “4” (four) on them.
    Hope this helps.

  • Tim B

    another plug for Brian. Well worth it! I plan on doing more with him this summer

  • Tom

    An 8am class would be great. Thanks!

  • Georgine

    Yes to 8am wod’s, No to Jeff (wink)

  • Simon P

    today’s wod:
    85, 95, 105 (3 – bonk), 100 (2), 100 (3 – bonk), 85, 95 = weak sauce 🙁
    I would definitely do an 8am wod a few times a week, was hoping you would put it on the schedule.

  • Hari

    It looks like we will be starting 8:00 AM WOD classes on Monday and Thursday, effective this Thursday, June 3.

  • Mike S

    this may be a very dumb question – is “brooklyn gym” actually happening in brooklyn or is it a new schedule for manhattan evenings?

  • John G.

    Is anyone interested in buying off me a brand new pair of size 10 Rogue Do-Win weightlifting shoes? $119 johnnygrace athotmaildotcom

  • Hari

    “Brooklyn Gym” is Manhattan’s implementation of an approach that was used at Black Box Brooklyn. We could have called it “Open Gym,” but we wanted to convey the notion that we are trying to preserve part of the Black Box Brooklyn culture. And it’s not really “open gym” in the sense that people need to know what they are doing and be able to coach their peers and/or be coached.

  • Bill M

    Shoulder Press 95,100,105,110,120-failed on 4th.

  • james keller


  • Koegler (KEG-ler)

    Coulda shoulda woulda gone heavier
    I dig this “Brooklyn Gym” idea

  • Lt Gabe

    The Seven
    rx’d 39:43
    my hands are shredded. Awesome WOD

  • Avery

    Based on a May OPT WOD:
    1) 6×2 Deadlifts at 55% 1 RM (145#), focusing on speed with concentric motion
    2) 8×5 CTB Chin ups, 45 sec rest between each set
    3) 3×15 unbroken wall balls (14#), 30 sec rest between each set
    4) 3×10 toes to bar, terribly broken, needs work
    Cashout, must be unbroken:
    50 double unders
    10 box jumps (20″)
    40 double unders
    10 box jumps
    30 double unders
    10 box jumps
    20 double unders
    10 box jumps
    10 double unders
    10 box jumps

  • Emily

    5×5 front squats. shoulder’s almost healed! I was able to play my bass today with no pain for the first time in several months, which is great. 🙂
    75# 85# 95# 100#(PR) 105#(F)
    failure came in the same place that my back got lazy on the 4th set. second rep my back went loose, I lost my tight core and dumped the weight forward. Also need to focus on driving my knees out (makes it much easier to stand up when I use my skeletal structure to help me…)
    10 min of double unders afterwards
    skill work: pistols as warm up. rebounding at the bottom of box jumps afterward.

  • mike n.


  • Rickke

    OPT cashout kinda like Avery’s:
    50 double unders
    10 burpees
    40 double unders
    10 burpees
    30 double unders
    10 burpees
    20 double unders
    10 burpees
    10 double unders
    10 burpees

  • Mike K

    yesterdays CFFB
    10×2 back squats @ 245 – 45 sec rest
    Bench press 245×1, 4×1 @ 255 – coulda gone heavier here but hadn’t done them in a while so I wasn’t sure.
    5 rounds
    7 deadlifts 315lbs
    50 double unders
    15 pullups
    rest 45 sec
    23:54 including rest
    2:37, 3:59, 4:11, 5:22, 4:45 per round – would’ve rather done 7 rounds with the gasser instead of double unders. 7 rounds would’ve been overkill with the DUs.

  • Mike Mishik

    Cashout: same as Avery’s…3:40
    Amrap till you stop
    Wall balls: 43
    strict pull ups:16
    Justin owned me today…good day

  • Terrific work! This is the type of information that should be shared around the web. Shame on the search engines for not positioning this post higher!

  • Justin Ferris

    SWOD: Box Squats below parallel up to 295
    Press up to 175, 10 pounds less than last monday which was interesting.
    DWOD: “First Series” 7:31 with 100m rows instead of sprints

  • Elizabeth M

    40# 50# 60# 70# 80#

  • Elizabeth M

    40# 50# 60# 70# 80#