Bring a friend and win!

The next wave of competition is starting at the Black Box, but this time we are doing things a bit differently.

Have a friend? A co-worker? Family member? Super-fit cousin? If yes, now is the chance to introduce them to CrossFit NYC.

On Saturday June 4th at noon, the Black Box is hosting a team competition. UPDATE!: We are temporarily postponing this event until we find a date/time that better suits members’ busy summer schedules.

There will be two-person teams made up of one member and one guest of their choosing. Workouts will be designed and scaled appropriately to suit all levels.

This is a great way to introduce your friends and family to what we do and finally answer the age-old question “what is CrossFit?” There is no better way than to take someone through a workout–see what it takes to win.

Also, following the competition we will be meeting nearby for food and drinksdetails will be posted soon.

To sign up or ask questions, send an email to

* * * * *
And on an entirely different topic…

Help Wanted: Operations Manager, CrossFit NYC
Handle all administrative aspects of CrossFit NYC Gym, including:
Monitoring Membership Payments and Concerns
Following up with prospective members
Answering Phone Calls and Emails
Managing Payroll
Managing Day-To-Day Operations of the facility

Required Hours:
Choose three of four Evenings Mon thru Thurs (5:00 PM – 9:00 PM) (12 hours total)
Friday 11:30 AM – 7:30 PM (8 hours)
Saturday 8:00 AM – 4:00 PM (8 hours)
Plus 12 flexible hours to total 40 hours per week
Salary: $15 per hour or higher depending on experience.
Free membership.

Email Hari @ CrossFitNYC dot com

Monday 110523

Seven rounds of:
35 Double-unders
1 Snatch

Make one snatch attempt per round.

Post time and total of all successful snatches to comments. Do not count missed reps.

* * * * *

Post-Elements WOD (at 6:30pm 7:30pm):

“Barbara Lite”

Five rounds, each for time of:
12 Pull-ups
18 Push-ups
24 Sit-ups
30 Squats
Rest precisely three minutes between each

Note: Please wear a watch with a second hand.

Gluten-free tennis / Staring down history
What you can do
Secrets of success from Richard St. John
The “No nitrites added” hoax
Dry-rubbed espresso chili slow-cooker ribs

HAPPY BIRTHDAY to Ms. Jenn T., cupcake purveyor, awesome handstander, & Level-1 certified badass:


  • Scaling options, courtesy Brand X:

    Everyone’s a Big Dawg today (i.e., do the WOD as rx’d). Should you be unable to double under you can try subbing tuck jumps or side-to-side hops over a small hurdle.

  • Hey guys, sorry for the incorrect time listed above which I’ve now fixed: the Post-Elements WOD class tonight with Hari is at 7:30pm, not 6:30pm!

  • jim

    Happy Birthday Jenn!

  • 17:04

    455 lbs.

    Subbed 105 singles per round. Got about 35 in a row somewhere in there (PR! 😉

    Snatches at 65# (pretty light but my form still kinda sucks)

    MUCH more fun than I anticipated. This was one hell of a goat day on paper for me…then again aren’t they all?

    See you in the morning for swimming…wait…huh?

  • mike n.

    525# – 9:07

  • keller

    happy birthday jenn

    front squat: 12×2 with 45 seconds between sets at 155#
    4xfour cone drill
    5rft: 1 bench press at 165#, 1 strict pull up, 1, 3, 1, 5 – five rounds 9:27

  • Mike Mishik

    happy bday Jenn!

    jerk, worked up to 2×155

    100 burpees: 4:56

  • Hari

    19:47 (735 lbs)

  • Eric

    7:38 Singles and 595 (power snatch then OHS)