22 new WOD classes per week, starting today!

As previously announced, today our new Post-WOD Elements classes start up at 44 W. 28th St., 2nd floor. Please be sure to pre-register if you plan to attend!

In addition, we will also have Post-Elements classes on Saturdays at 9:30 AM, 10:30 AM, 11:30 AM, 12:30 PM, beginning this coming Saturday, January 21st! These will also be held at our new space (44 W. 28th St., 2nd floor) and will also require pre-registration.

Starting this Saturday, there will be three time slots for the Hero WODs:

11:45 AM -12:30 PM
12:30 PM -1:15 PM
1:15 PM -2:00PM

Please note that there will be no regular 12:00 PM or 1:00 PM WOD classes but instead we’ll have these three Hero WOD classes (at 25 W. 26th St.) plus the new Post-Elements classes (at 44 W. 28th St., 2nd floor).

People can do the 12:30 Post Elements, one of the three Hero WOD classes or wait for the 2:00 PM WOD.

To summarize, there will now be a total of 12 WOD classes on Saturdays:

5 Regular WOD classes: 9:00 AM, 10:00 AM, 11:00 AM, 2:00 PM, 3:00 PM
4 Post-Elements WOD classes: 9:30 AM, 10:30 AM, 11:30 AM, 12:30 AM
3 Hero WOD classes: 11:45 AM, 12:30 PM, 1:15 PM

Any questions? If so, please post to comments, thanks!

Monday 120116

A: Skin the cat progressions and practice

B: “Nate” (Compare to 111017)

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings @ 32kg/24kg

NOTE: Tonight’s NYC Endurance running class (free for all CFNYC members) begins at 6:30pm at 25 W. 26th St., 3rd floor. See you there!

REMINDER: This Wednesday night, January 18th, we’re hosting 2010 CF Games champ Graham Holmberg at 7:45pm (at the new space: 44 W. 28th St., 2nd floor) for a lecture and Q&A as part of our ongoing Visiting Coach Series. The event is FREE and open to the entire CrossFit community.

JAMA study: Effect of protein on fat gain while overeating
Why you want more stomach acid, not less
Are roasted nuts and nut-based baked goods healthy?
When eating healthy turns obsessive
Seasonal affective disorder and light-box therapy

How is your paleo home cooking looking? Here’s Cass’s gorgeous chicken breast strips with bacon bits (almond-flour based “bread”ing) served with a side of spinach salad consisting of berries, almonds, and walnuts:

The power of ritual
Staying in the game
Be water, my friend / A substance of no shape

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

A: Snatch balance – 2 x 3 @ 70%, 2 x 3 @ 75%, 3 @ 80%

Three rounds for time of:
10 Deadlifts
30 GHD sit-ups

Post deadlift load and time to comments.


  • Sara

    As many of you know, I had my first fight last night.  I lost on points but it was a really good fight, many people thought I won, and I couldn’t have asked for a better experience.

    I had a terrible time making weight- I have been sitting at 122 and the last 3 lbs were not coming off so I went in hungry and dehydrated (2 bikram yoga classes and 1 hour on the treadmill in sweats, almost no food and only ice chips).   I weighed in at 117, apparently I worried off 1.5 lbs!  Water has never tasted so good as when I got off the scale.

    I was the second to last bout of the night so I had to sit and wait for over two hours before I could start getting warmed up and the anticipation was terrible.  All I wanted to do last night and over the last two weeks was quit and not get in the ring.  

    We boxed 3 two-minute rounds.  The first round was very bewildering.  She came at me hard and I got a little flustered but held my own.  I was throwing combinations and then moving, but getting hit when I moved so I lost that round.  My corner told me to stop moving and just get inside and stay there.  The second round was a toss-up.  Half-way through she gassed out and I took advantage.  I crushed her the third round.  I was completely exhausted, but I’ve been there before and just kept punching.  It felt like the last round of Fran.  

    What I learned last night is that nothing is better than CrossFit to prepare a person mentally for sports.  You don’t have to do CrossFit to get stronger and faster and more powerful or to get into good condition.  However, I have done so many WODs that I have wanted to quit in the middle of but have powered through anyways and last night was nothing but another WOD.  I got tired but that made me push harder and throw even more punches.  

    I want to thank all of you for putting up with my extra crankiness over the last month.  I promise you I will make up for it over the next few weeks (as long as you do what I tell you to do lol).  Also, thank you for all of your love and support and the great community you are.  I will be fighting in the golden gloves, probably towards the end of February and you are all invited this time.  

    • Anonymous

      You gotta a lot of heart Sara.  I already feel sorry for that next chick you are going to fight!#saracarrstrongerfastersmarter

    • Matt M.

      Congrats Sara! 

    • The_Lisa

      Congratulations on finishing your first fight, Sara! I too feel sorry for your next opponent 😉

    • Congrats Sara! 

    • Jenny A

      Congratulations on a fantastic first fight, Sara!

    • erika

      great job sara!!  i actually came on the site to see if anyone posted about your fight and glad to see you did.  hope that post-fight steak was delicious!!

    • Mike K

      Congrats Sara!
      Looking forward to seeing the next one!

    • Anonymous

      I am so proud. Cannot wait to see you kick some major ass!!

    • Congrats Sara, what an awesome job. So glad that you finished strong and kicked the $hit out of her in the final round. Many more positive memories than finishing as the one getting pounded.

    • Dickie

      Congrats, Sara!  XO

      • Anonymous

        …their uppence will come.

        • Jamie F.

          Congrats Sara. Dickie, you said it best.

    • Cassie

      Amazeballs, so proud! Can’t wait to see you in the next fight!

    • paul s

      WORK!!! Thats amazing! You can be as bitchy as you want after that.  I approve.. 

    • Congratulations for doing this, and thank you so much for posting about it! Can’t wait to hear more about future fights.

    • Congrats Sara,  sounds like quite the experience.  Totes miss you guys at the 8am.  Hopefully I’ll be back in that time slot soon…

    • Sara- I’m so proud of you.  It’s one thing to say you want to compete, but it’s another to follow through with the countless hours of training (especially when you don’t “feel” like it) having complete trust that your program will work and not let the anticipation or fear of failure prevent you from doing your best.  Not to mention making weight can become a totally anxiety ridden endeavor on top of the stress of competition.

      I’m so glad you didn’t quit two weeks out and persevered.  However, I still can’t believe you didn’t invite any of us.  Just kidding, I can’t wait to see you compete in February!

    • Yeah Sarah!!!!

  • Can’t wait to see you in the ring in February!! You are a phenomenal athlete and we are all lucky to be inspired by you every morning.

    Congrats Sara=)

  • Anonymous

    You gotta a lot of heart Sara.  I already feel sorry for that next chick you are going to fight!


  • Anonymous

    A: 1.5 run to warm up
    B: Main Site WOD: 5 RFT 12 Wall Balls #20, 12 Toes to Bar … 7:54C: 500m Splits on the C2 (1:48, 1:49, 2:02, 1:50)

  • Anonymous

    I like the new rack with the safety bars, perhaps unreasonably much.  I didn’t need spotters for:

    back squat: 175×20
    bench press: 95×5, 105×5, 115×5, 120×5, 125×4
    chin-up: 2, 2, 1, 1

    • Jamie F.

      Nice work on the 20 set!

  • Wayne

    RE: New Saturday WODs

    Sorry I didn’t think to bring this up sooner, but would it be possible to add an 8 AM class? I think Will would be amenable.

  • Anonymous

    Well done, Sara!!

  • Henry

    I wanted to put my vote in for some morning or daytime Post Elements workouts, if at all possible. Thanks!

  • Michael North

    5 rounds, 1 KBS
    Lots of substitutions today
    Muscle-ups: 3:1 pull-ups (blue band) and bar dips
    HSPU: 2 wall walk (very ugly)
    1.5 pood KBS

  • Paul B.

    Way to go Sara!

  • Daniel K

    Congratulations Sara on your first fight! Inspiring attitude and inspiring words.

  • Justin Katz

    Great job on your first fight, Sara!

  • BenS

    Are there no regular WOD classes after 530pm on Tuesday 1/17?  That’s what the schedule seemed to say.

    And congratulations Sara on your first fight–really great post.

  • Subbed 3 banded pullups and 3 box dips for every one muscle up. 
    Subbed regular pushups for handstand pushups, since those are still very hard for me.
    8kg KB, but wanted a 12kg one. Hopefully the new space will have more of them.

    Results: 9 rounds + 6 pullups + 6 dips + 4 pushups

    • Anonymous

      Have you tried pike pushups off a box? Got me to HSPU from zero in like two months…

      • Thanks for the tip. Today I wanted to work on my standard pushups, because 4 of those in a row is quite a challenge, but when I want to do HSPUs, I will give it a try!

  • The_Lisa

    My boyfriend’s name is Nate so I could not skip this WOD 😉
    7 RD’s even at 18 mins then stopped – both hands were shredded.
    Did 6 pull ups and dips instead of muscle ups, used a 35# KB the first 3 rounds then switched to 50#.

  • 11 rounds + 2 Muscle ups, rx’d but Russian swings
    Strict Muscle ups

    Congrats to Sara!

  • StaceyP

    I have a question re: post elements wod. I signed up for the 5:45 today, but got out of work waaay early, is there a way to give up my spot and go to the 4:45 instead?

  • Anonymous

    For how mean Sara is to everybody a lot of people really like her 🙂 good job little girl!

    • She is entertainingly and helpfully mean 😀

  • Paul Booth

    Congrats Sara! Can’t wait to watch you in the ring next time!

  • Asegal04


    10 rounds even, had to do jumping muscle ups at the end. I had muscle ups but had not been practicing and they were not there today. Everything else was rx.

    Getting in the ring is a major accomplishment, congrats Sara

  • Jason L.

    12 rounds + 1 KB swing
    Scaled up with hands on 25# plates for HPSUs and 40kg swings, MUs and swings unbroken, HSPUs got hard

    Congrats Sara

  • Anonymous

    nice job Sara!

    2 rounds plus 6 wall climbs
    subbed 2×1 wall climbs, 24KG KB

  • Jason W.

    Way to give ’em hell, sara!