Monthly Archives: December 2012

CrossFit NYC Goals for 2013

Goals For January 2013: –Have fully-operational showers in both locker rooms at 28th Street. –In appreciation for the patience shown by all of our members over the past year, we will provide free towel service for six months.

Monday 121231

Black Box WOD/Beginner WOD: A1: Back squat 3×8-12 A2: 3 high box jumps x3 sets B: Black Box Scaling: Every 2 minutes for 12 minutes: 3 back squats @ heaviest set of 10+, 20 double-unders Beginner Scaling: Every 2 minutes… Read more »

Sunday 121230

REMINDER: This weekend and every weekend, all classes are at our 28th St. location ONLY. Black Box WOD/Beginner WOD: 5 rounds: max reps pushups + 1 min plank hold, 2 min rest Stacey on assisted pull-ups in Coach Heidi’s CFE… Read more »

Saturday 121229

REMINDER: This weekend and every weekend, all classes are at our 28th St. location ONLY. Black Box WOD/Beginner WOD: A1. Front Squat 3×3; A2. Pullup 3×8-12 (add weight if needed) B: 3 rounds: 8 front squats @ ~75% of heaviest… Read more »

Friday 121228

Black Box WOD/Beginner WOD: A1. Push Press 4×3; A2. 30 sec goblet squat hold x4 sets B. 100 burpees for time with a 10-minute time cap. [Beginner scaling: 75 or 50 burpees instead, with the same 10-minute time cap.] CFE… Read more »

Thursday 121227

Black Box WOD/Beginner WOD: A: 7 sets: 1 hang clean + 2 front squats B: Tabata squats Kasey’s Elements grads! (from left: Lindsay, Julene, Paul, Renee) Amputee returns to powerlifting The split jerk–start to finish (CF Journal–free download) Secrets of… Read more »

Wednesday 121226

Black Box WOD/Beginner WOD: 3 rounds: 2:30 to complete 10 kettlebell swings, 20 pushups, 30 situps; rest 2:30 [Beginner scaling: 3 rounds: 3 minutes to complete 10 kettlebell swings (Russian), 20 pushups, 30 situps; rest 3 minutes] SCHEDULE REMINDER: CFE… Read more »

Monday 121224

Black Box WOD/Beginner WOD: A1: Power Clean 3×3 A2: Pushup 3×8-12 (add a band around the back if needed) B: Complete 3 rounds of “DT” “DT” 5 Rounds For Time: 12 Deadlifts, 155#/105# 9 Hang Power Cleans, 155#/105# 6 Push… Read more »