Visiting Coach Dave Castro today!

Thur, Sept 23 @ 7pm
#153 Mon/Thur @ 6am, starts Sept 27 (4 slots left)
#154 Tue/Thur @ 8pm, starts Sept 28 (just 1 slot left!)
#155 Mon/Thur @ 7am, starts Oct 4
#156 Mon/Wed/Fri @ 7pm, starts Oct 4

8:30 AM – 9:30 AM WOD
10:00 AM- 11:00 AM Dave Castro Seminar (for those already registered)
11:00 AM – 12:00 PM Seminar WOD (for those already registered)
12:00 PM – 1:00 PM Dave Castro Seminar (for those already registered plus just 3 slots left)
1:00 PM – 2:00 PM Seminar WOD (for those already registered plus just 3 slots left)
2:00 PM – 3:00 PM WOD
3:00 PM – 4:00 PM WOD
Saturday 100918
Four rounds for time of:
Row 500 meters
Rest 3 minutes
Post times to comments.
Compare to 100416.

Black Box Events:
Sept 25: Fight Gone Bad 5, the fundraiser–join Team CrossFit NYC! (or donate!)
Oct 1: Rest Day Dinner
Oct 2: Visiting Coach OPT–6 slots
Coaching nightmare
Check-in, chicken / Rehearsing is for cowards
A unified theory of Japanese food
It’s not a diet, it’s a lifestyle
Mobility: Even bears do it, apparently (via)
Military fitness gurus tell troops: you’re too flabby for CrossFit


  • Scaling options for today’s workout, courtesy of Brand X:
    Big Dawg and Pack:
    as Rx’d
    Three rounds for time of:
    Row 500 meters
    Rest 3 minutes
    Let me also add that it would behoove you to improve your rowing technique (unless you’ve already worked on it, of course). There are great videos/info on and

  • Emily

    Dave Castro WOD:
    185# deads
    push-ups raising hands @ bottom
    @ 115#
    felt like I spent a lot of time coughing…not to mention I suck @ push-ups….

  • Mike Mishik

    Castro wod: 1:59 rx’d
    Death by Chest to Bar pull ups 11 rounds

  • Simon P

    for those of us who couldn’t bebthere today, what was the David Castro wod? Very curious!
    One of the only things I miss while being away on vacation is the box and all of y’all.

  • dan def

    Dave Castro WOD
    185 deadlift (125 women)
    hand raise at bottom push ups

  • Eric

    Dave Castro workout
    Rxed, 3:23.

  • Simon P

    d’oh! I totally missed that Emily had already posted it. It must be all the butter, pastry and coffee I’ve been ingesting here in the land of culinary excess that impaired me. I’m going to have a lot of work to do when I get back.