It’s official: We have a new space!

The Black Box
44 West 28th Street (between Broadway and Sixth Avenue)
Second Floor

We’ve signed the lease. This move and build out is going to be a very big deal and will take three to six months to fully complete.

We have hired a team of lawyers and architects to get us through the rest of the design, permitting and building process. We will be installing special flooring over the entire 12,000 square feet [about four times the usable footage that we have now], to allow our members to drop weights without worrying about the neighbors. We will have ropes hanging from our 13-foot ceilings. We hope to be able to use the perimeter of the floor for a track. We intend to have three or four fully-equipped WOD areas that will allow us to start classes every 20 to 30 minutes during busy times of the day. We will have men’s and women’s locker rooms, a laundry facility, and a full-time cleaning staff.

As the sixteenth CrossFit affiliate (founded in 2005), we’ve had a lot of time to learn exactly what works and what doesn’t, particularly here in Manhattan. We intend to put everything we’ve learned into creating the best possible CrossFit facility for our members. Our vision is to have a space that could literally be used as the center arena for the CrossFit Games. It will look like it was custom built, because it will be.

We will begin transitioning into the new space at the start of January. First, we will shift our Elements and Beginners and Mobility classes that are currently on the Fourth Floor into the new space. Over the weeks and months that follow, we’ll move more of our WOD classes as well, making sure to balance getting up and running in the new space as quickly as possible with making sure we transition smoothly.

As a preview of the new space, on either Saturday, December 17 or 24, we will be running the Saturday High Noon Hero WOD in the new location. Come take a first peak at what is to come in 2012!

* * * * *
We STILL have FGB6 shirts and hoodies to give away to participants who raised over $150 and/or over $500. If you haven’t been by to the gym to pick yours up yet, please stop by ASAP! Thanks.

REMINDER: The new Mobility & Recovery class with Court starts tonight at 7:30pm. Class meets Tuesdays and Thursdays Mondays and Wednesdays at 7:30-8:30pm.

Monday 111212

A: Deadlift 1-1-1-1-1 @ 85% of your 1 rep max

B: “Hari”
Complete the following for time:
21 L-pull-ups
100 double-unders
15 L-pull-ups
50 double-unders
9 L-pull-ups
25 double-unders

The unassisted strict pull-up, and how to get there
Sea kelp noodles: What they are and how to use them
Is fatigue all in your head?
Traveling strong
Why sugar makes us sleepy and protein wakes us up
Thrilling and amazing travel trips
Calling all gentlemen: “King of Queens” CrossFit competition (12/17)

* * * * *
Here’s what’s on tap for Tuesday’s WOD classes:

Three Rounds for time:
15 Hang Power Cleans 135#/95# (Post Elements: 95#/65#)
15 Burpees

Compare to 111004.


  • Anonymous

    A: 275-285-300-315
    B: 6:58 (paralettes)

    People… Give it up for Matt M.  new PR on dead lift… 400lbs!!!

    nice work matt, that was awesome!!!

    and i am talking about the look on your face as well, which was awesome …and scary.

  • Anonymous

    A. 275-295-315-325
    B. 9:04, strict pull-ups and parallettes

  • Matt M.

    A. 335-365-375-385-400 (pr)
    B. 6:28 rx’d 
    Thanks Greg. 

    • Anonymous

      Matt that is damn fantastic…well done!

    • Rory

      congrats on the PR!

    • Jeff B.

      Awesome to watch this morning.  Congrats!

    • Andy g

      Loved the plates flying off the ends when it went back down. Great lift Matt!!!

    • Anonymous

      Awesome work!

  • A: 83-103-123-143-153-153
    153 is definitely a PR. Bodyweight, you are not far away.

    B: 10:10 w/ black band and 60-30-10 paralette jumps

    • Jeff B.

      I’m liking what I’m reading Linnea.  Congrats!

  • Anonymous

    A: 315 – 365 – 405 – 425 – 445* (PR by 20#)

    Today was unexpectedly one of those days when every pull comes up easily..  Seems everybody was hitting PRs today…um, uh I mean 85%.  STRONG 85% today everyone!
    B: 9:38 w jump rope singles – Knee feeling good but I didn’t want to push it with parallette jumps so soon after mending.Congrats to the owners on the new space…

    • Anonymous

      445! sweet!  that’s awesome man!

      • Anonymous

        Thx Greg…the journey toward double bodyweight continues…um…it’s a long journey 😉

    • Anonymous

      85% of my 1RM was below my 5RM, so singles at that weight would’ve been a bit silly.  I wonder if it would be useful for those doing the programming to publish different percentages of 1RM for men and women.  Within gender, are the ratios of 1RM to 5RM relatively uniform?  Mine is about 1.2.

      • Anonymous

        You can manipulate this 1-Rep Max Calculator to come up with some decent approximations:

      • Mike K

        Usually women will be able to get more reps at a higher % of their 1RM than men will.  i.e. a woman might get 4-6 reps at a given % where a man may only get 2 or 3 at the same %. 
        But overall the percentages & charts are reasonable guidelines for approximation.

        My 5RM is well above 85% of my 1RM on a deadlift, and I think that will hold true for most people.  Or maybe that just means I should go for a new 1RM…  😉

        • Brett_nyc

          you gotta beat 545 Mike

          • Mike K

            Working on it… but I think I might have a better chance of catching you on squats first.  Need to get more heavy deadlift days back in the rotation.

          • keller

            deadlifts aren’t even useful… there is a direct correlation with how amazing you are to the distance you can walk in a handstand while wearing completely white inov8s

          • Mike K

            Speaking of white inov-8s, its really cute that you and Mishik got the same shoes.

        • Mike K

          I should also add that it is often a smart variation to a training program to pull heavy singles in the 85-95% range, even if you could do more reps.  You still move heavy weight, but you deal with a lot less neurological fatigue to recover from.

  • Anonymous

    A: 255-265-275-285-295*-305*-315F.  My previous PR was 285; this puts my 1RM above 1.5BW.

    I took too long deadlifting, so instead of the WOD, I did a six minute Tabata row for 1353m.

  • Congrats on the new lease! Real excited about the space

  • Court Wing

    Mobility/Restoration class is ON tonight starting at 7:30; time to start learning how to hack your own software…

  • Jeff B.

    @Sam:disqus, you’ve hit the big time…. That’s from Mark Rippetoe’s Amazon page,
    DLs today, 315, 365, 365, 365, 315

    Hari: 10:25 (scaled with tucks on rounds 2 and 3)

    This was a mentally tough morning for me.

    • Steve Lynch

      That’s great!  Now you have to buy the 3rd edition, Sam. 

  • Jason W

    A: no deadlifts this morning, just mobilizing and rolling around
    B: 7:13 rx’d moving at 80% speed or so.

    still tired from the hoboken challenge this week and trying to manage the workload in prep for king of queens this weekend.

  • Pschaefer04

    The space looks awesome gents. Nice work.

  • dan def

    To follow up on Steve’s comment,  Mark Rippetoe’s Starting Strength: Basic Barbell Training Third Edition:

    It makes a great Christmas/Hanukkah/Kwanzaa present.  

  • Jeff

    Good to know that there’s a lingerie store within walking distance of the new location.

  • Jim S

    A: 255 285 305pr 315(fx2) 310(f) 285 255
    I know it was supposed to be 85%, but the weight was coming off the ground nice so I decided to push for a PR (previous was 300). Got 305 which felt great but then got greedy with the 315. Almoooost got it. Should have just gone for 310. That 285 coming back down was the hardest pull I’ve ever made. I think it took five minutes to finish it.
    B: strict pull-ups and 200/100/50 singles with d.u.s mixed in. Pull-up muscle failure was the limfac. 12:45

    The new space looks awesome. Can’t wait to give it a whirl.

    • Steve Slo

      305… That’s awesome!
      …Seeing these PRs, I’m now regretting having taken today off.

  • A: 215
    B: 7:39

  • Peter F

    A slightly embarassing 10:59 with parallet jumps…. Strict pull ups got really difficult all of a sudden!  I did “H” pull ups for the first 15 or so, and spiralled into singles of strict.  Meh, 

    175 DL all 5 sets. 

    New space looks awesome, and love the musical accompaniment.   

  • Anonymous

    A. 103-153-158-168-173 (PR)
    B. 12:38: 
       – green band first 10, green/red bands the remaining 35
       – paralettes

  • Zoe

    I am in need of a new pair of sneakers soon, since I’ve realized mine are really wearing out in the heels… I’m wondering if anybody has any advice/suggestions on a good pair to get. I know a lot of people are into the Inov8’s, is there a particular type or any other brand that anybody recommends? Any info would be much appreciated. Thanks!

    • Anonymous

      I have a pair of New Balance Minimuses.  They work well for both running and lifting, though they’re not my first choice if I’m just lifting.  More stores carry them than Inov8s, so it’s easier to try them on before you buy them.

    • Jeff B.

      I have the Minimus Cross Trainer and I love it. I think it provides more stability for lifting than the invo8s level2type sole. There is a big difference between the NB cross trainer and the NB Minimus runner. That said, Keller’s snow flake bare-x shoes are a big improvement over previously released inov8s.

  • Steve Lynch

    First day of 5/3/1
    Squats 196# – 5
    226# – 3 (supposed to be 5 – oops)
    256# -12

    Press  97# – 5
    112# – 5
    126# – 9

    Pullups – 15 – 14 – 12

    And Court’s mobility class was a great way to round out the day. 

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  • Sam G.

    5/3/1 Press Squat

    5 at 225
    5 at 255
    10 at 290 failed for the first time on the 11th rep, first time failing since starting 5/3/1 thanks to Sully and Steve for the spot

    5 at 110
    5 at 125
    12 at 145 up 1 rep and 3 pounds since last cycle

    Pull ups 11-10-8

    Walking up and down stairs with 45lb weight vest (7th floor and back) 2:06

    Courts mobility class to finish up the day. 

  • Jeff


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