Next Visiting Coach: Dave Castro!

CrossFit NYC is very proud to announce that we will be hosting Dave Castro, CrossFit’s co-director of training on Saturday, September 18th from 10-11am for a free lecture/Q&A as part of our Visiting Coach Series. This event is open to the entire crossfit community, not just members of CFNYC. Please note that while the event is free, you must pre-register to reserve your spot. Click here to sign up!
Here’s a representative sampling of Dave’s work:
CrossFit Journal links (subscription required):
CrossFit Programming: Part 1, Part 2, Part 3, Part 4, Part 5, Part 6
The history of the CrossFit Games / CrossFit Games programming
Constantly varied programming
Technique vs. Intensity
Snatch strategies for CrossFit workouts and competitions
Free links from
Free previews of CrossFit Programming: Part 1, Part 2, Part 3, Part 4, Part 5, Part 6
Free preview of “Technique vs. Intensity”
Dave Castro on Outside Magazine’s Fittest Real Men
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13 slots left for the James “OPT” FitzGerald Q&A/lecture only (all WOD slots are taken).
FREE BEGINNERS’ CLASSES: Tuesdays @ 7pm (women-only, new time slot), Thursdays @ 8am & 7pm (new time slot), Saturdays & Sundays @ 10am. Click here for the schedule and to pre-register for a class.
#142 starts Aug 2 — SOLD OUT!
#143 Mon/Thur @ 6am, starts Aug 9
#144 Mon/Wed @ 7pm, starts Aug 9
#145 Mon/Thur @ 7am, starts Aug 16
#146 Tue/Thur @ 8pm, starts Aug 17
#147 Mon/Wed @ 8pm, starts Aug 23

Friday 100730
21-15-9 reps of:
Clean 135 pounds
Ring dips
Compare to 100613.
NOTE: There IS a 5:30pm class tonight!
Lessons I learned from the Box
Meet me at the bar
The big picture
How to: Good morning
Steak, sauce, and other stuff
Diet and exercise not the most important weight-loss factors
Michael “Murph” Murphy and the WikiLeak docs
TEAM CROSSFIT NYC is now 26 people strong and growing! Thanks to Koegler, Alexei, and Nikki for signing up to participate. Remember, it takes just a few moments to register, and now you can even register without leaving the comforts of the Facebook world. So sign up, join our team, and start raising money for the 3 great causes that Fight Gone Bad 5 supports. (Questions? Email me at allisonATcrossfitnycDOTcom.)
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And last but certainly not least:
NEW WORKSHOP ANNOUNCEMENT: You asked for it, you got it: NYC Endurance returns to CFNYC for another Running Workshop, this time on August 14th (9am-4pm, $150). Space is limited: click here for details and to sign up!
Photo courtesy of NYC Endurance:


  • Mike Mishik
  • Mike Mishik

    if you cant make the dinner but want to meet us out after just text me and i will let you know where we are – 646-573-0511……***this is keller’s number so feel free to prank call him as much as possible throughout the day***
    …But in all seriousness, if you are any what interested in free handstanding push ups, meat carnivoring, and straight up manliness, please reference instructor Jeff Yan or Arnold (Governor of Cali) or Sly Stallone for best ways to obtain such feats…
    on a flip side, shots, brews, belly fat, mixed drinks, car bombs, regular man desires, crazing speedo desiring women, and costume combos (which are all guaranteed obtainable within 1 night) are good excuses to be buzzed… come and start drinking before 10 AM…(please refer to Mike Mishik at this point if you have troubles with manliness or speedos) also if your confused at where the parenthesis ) began and end ( you can go run around in circles… and buy Keller a drink, followed by Mishik a car bomb….
    So don’t feel left out…buy me a drink or your neighbor and I’m sure we’ll make friends. Lets make sure Saturday is something to forget/remember… or in better spirits…not even know about

  • Mike, have you already started on the cocktails for tonight’s dinner?! ; )
    SCALING OPTIONS from the CrossFit BrandX forums:
    Big Dawgs:
    As Rx’d
    Women 95#
    scale the weight to 95-115# for men/55-75 for women
    If you can’t do ring dips do 2X the bar dips
    Dumbbell cleans
    Bar Dips
    If you can’t do do bar dips do 1.5X the number bench dips.
    Dumbbell cleans
    Bench Dips

  • keller

    mishik was enjoying last night for sure…
    im so bummed you guys have castro and opt coming the two weeks i will be in europe :/ someone take notes for me!

  • jenn

    wow, mishik. just, wow.
    see you tonight!

  • Koegler (KEG-ler)

    I don’t think I’ll make dinner, but I will try to make it out for a few drinks, or 20, and some car bombs. They are delicious

  • MC

    At some point Mishik is going to pick himself up off his keyboard and realize that he is not actually a digital image of his residual self.

  • jake
  • I have been to crossfit Providence a few times. Really friendly, huge space, awesome instructors. I love that freakin place. If you are ever in RI, I highly recommend stopping by.

  • Steve S.

    Elizabeth of the power variety 8:35

  • dan def

    I can’t seem to pre-register on mind body for Dave Castro so if someone could please register me, I would be grateful. thank you.

  • Bill M

    Modified “Elizabeth”
    21-15-9 reps of:
    Clean 95 pounds
    Ring dips
    Time: 12:53

  • Mike Mishik

    power elizabeth 5:20

  • mike n.

    Power – 9:58

  • Eric

    Elizabeth-95 # squat cleans
    ring dips with orange band
    then cash out:
    6 minutes of alternating exercises, 1 minute each of wall balls and box jumps. A LOT better at box jumps 🙂
    Long ways to go but much better than the last time.