At CrossFit NYC, every new member starts with the Beginner Programming track after graduating from Elements, unless they have significant experience at another CrossFit affiliate. The Beginner programming is designed for members in their first 1-2 years of CrossFit. Workouts will emphasize learning the initial progressions for more advanced skills in all areas of CrossFit (Olympic lifting, gymnastics, etc.) Some members prefer the Beginner workouts regardless of their skill level. Our coaches are able to make any of our CrossFit workouts challenging!
The Experienced Programming track is intended for members with CrossFit experience. These members should be familiar with all of the major CrossFit movements and be able to scale movements to their ability during a workout. There is less instruction on the basics and more opportunity for nuanced instruction during class. If you are not sure which programming track you should be following, you should talk to a coach who can assess your readiness to join the Experienced WODs.
Please note that the two tracks are not in sync, and you will not be following a planned program (e.g., it is entirely likely that you will get similar exercises multiple times per week and/or miss other movements) if you decide to mix and match between the two programming tracks. We would recommend that even the most advanced athlete who needed to take two Beginner classes per week (for scheduling reasons) stick with all Beginner classes rather than switch back and forth.
If you are interested in the Competition Programming, you will need to take a short Assessment test with Coach Avery before admission to the class. You should be performing most movements RX’D and have a serious interest in competing at the local or regional level. Please email Coach Avery if you are interested in joining.
The short answer is that most people will benefit from CrossFitting no more than 4-5 days per week (this does not include any additional exercise outside of CrossFit.) If you participate in other activities (i.e. group sports, running, yoga) you may want to decrease your attendance to 3-4 days per week. We do not recommend that people attend more than 5 days per week.
If you are training 5-7 days per week, you should either be in our Competition class or you are not grasping the concept of Intensity in your workouts. If you are attending this frequently and not seeing dramatic improvements, you should speak with a coach about what needs to change in your CrossFit prescription.
The classic CrossFit.com prescription for work to rest is three days on-one day off. Initially, we usually recommend that new members workout one day on-one day off until they adapt to CrossFit workouts. Some members workout five days per week and take the weekend off, but most find the 2-3 on/1 off prescription to work best and allow for ample recovery during the week.
You should note that the workout repeats on both Sunday and Monday each week. This happens for all programming tracks (Beginner and Experienced). The only exception is for the Competition programming which has programmed Rest Days.
You are encouraged to take at least two Rest Days per week. We repeat the WOD on Sunday and Monday because they are considered a “Peak” workout. This is a workout that we think is important to your program (i.e. Back Squats) that you should not miss them.
If your schedule is such that you plan to work out both days when there is a repeating WOD, you should thing about attending another type of specialty class on one of those days (i.e. Open Gym, OlyWOD, Barbell Club). This is a better choice than doing both Beginner and Experienced WODs two days in a row.
Each programming track is designed with specific progressions and goals for each cycle. If you jump back and forth, you will not see the same improvements compared to those who stick with one track. You also put yourself at a higher risk for an overuse injury by doing similar movements too often (like pull ups or going overhead).
For more details about our class schedule and programming, please review our most current schedule update for 2017.
CrossFit NYC has two programming tracks for Olympic Weightlifting in addition to regularly scheduled CrossFit classes. We’re proud to have several coaches with extensive experience in coaching and competing in Olympic Weightlifting at the Local and National levels. Coach Brian DeGennaro heads the Olympic Weightlifting programming at CrossFit NYC.
The first track is OlyWOD. This is an All Levels class designed to address the technical needs of CrossFitters outside of a WOD based environment. Black Box Barbell Club is our USAW club and advanced lifting class. It is designed for members solely interested in the sport of Olympic Weightlifting.
Wednesday – 12:30PM (28th) / 5:00PM (28th)
Thursday – 5:45AM (28th) / 6AM and 7:30PM (67th)
Sunday – 12:00PM (28th)
Consider OlyWOD as a supplement to your Beginner or Experienced Crossfit training. The focus is on learning both the basics of Olympic weightlifting and new skills, so that you may improve your WOD times, weight lifting, and comfort level with the Olympic lifts. We recommend replacing one of your WODs for the day with this class, instead of doubling up with two workouts.
This class is open to any member who is familiar with the Snatch, Clean, and Jerk, but has been struggling with learning the movements or is looking to gain a training edge, as Olympic Lifting is seen in nearly half of all “classic” CrossFit WODs.
Note: You need to complete Post-Elements #1 (Snatch) and Post-Elements #2 (Clean and Jerk) before signing up for OlyWOD if you are a recent graduate of Elements or have been CrossFitting for less than 3 months.
Black Box Barbell
Sunday – 1:00PM (28th)
Monday through Thursday – 7:10/8:10PM (28th)
The second track is the Black Box Barbell class which is a stand-alone program, and not meant to be done in conjunction with more than the very occasional WOD. There is a clear progression and goal for each training cycle, and individual sessions will not be beneficial to occasional attendees.
The focus in these classes is on improving your results in the Snatch and Clean & Jerk. The movements and progressions used in this class are more advanced and are meant for those who are intimately familiar with the Olympic lifts and their accessory movements. Members are expected to partake in the monthly Mock Meets or an actual Olympic weightlifting competition.
This class is intended for those looking to train exclusively in Olympic lifts and members are required to have Coach Brian’s permission to take the class. The same rules apply for drop-ins.
Interested? Questions about the program? Contact Brian@crossfitnyc.com.
Email us at firstname.lastname@example.org in advance with the day you would like your hold to start and stop. (You will be able to attend/reserve WODs the day after the specified end date of the hold.)
Until June 30, 2017, the fee is $2 per day for holds of 7 to 20 days and $1 per day for holds of 21 days or longer.
Starting July 1, 2017, the fee is $3 per day for holds of 7 to 20 days and $2 per day for holds of 21 days or longer.
You may not place your account on hold retroactively.
Yes, we can register you in any class at your non-home location for $5 per session. We’ll have to book it for you, so please see us at Reception or send us an email with your reservation request. We will book your spot if there’s room, otherwise, you can be placed on the waitlist.
In an effort to make our classes as accessible as possible to all our members, if you do not show up to a class you reserved, or your cancellation request is made within the hour before the class starts, you will be considered a “No Show.”
No Shows will be placed on a three-day account hold. You may come to the gym on standby, but will not be able to reserve classes, and any active reservations will be cancelled.
If you’ve been a member at CFNYC for three months or longer, you are eligible for auto-enrollment for up to five WODs per week in Zen Planner. This means that you will automatically registered for your selected classes every week without worrying about signing up in advance.
You will still be responsible for canceling any reservations for classes you cannot attend. Our No Show policy still applies if you do not cancel with ample notice – members that take advantage of auto-enrollement generally have a regular schedule of attendance.
If you’re interested in Auto-Enrollment in up to five of your weekly classes, please email us at info@crossfitnycdotcom with your preferred class time(s), level and location (e.g. Monday & Tuesday 6:05am Beginner WODs at 67th St).
Sorry, but we do not allow members to work out on their own outside of class or Open Gym hours.
If you need to mobilize before/after class, you’re welcome to do so when floor space is available; but you must have a class reservation (and have attended that class) to do so.
Please be present for roll-call at the beginning of every class. In our high-attendance classes, if you are not there physically when your name is called, another member from the waitlist will be upgraded to your vacated position. Even if you have signed in at the kiosk, you will not be counted as “present” if you are not there when names are called.
If there is still room in the class, but you are late, please see a member of our Front Desk. We will determine if it’s safe for you to enter your reserved WOD, or if we need to reschedule you.
Chances are that you fall into one of these two categories:
1) Your payment was not authorized successfully for your current month of membership.
2) You’re currently on No-Show probation.
A Front Desk staff member must manually remove this alert once the issue is solved (thus allowing you to register for classes).
Could be a number of reasons. You may have an alert on your account, an active hold, or the classes for which you’re eligible need to be fixed. Email us at email@example.com or see a member of our Front Desk team to get it straightened out.
Our apologies! We’ll do our best to make sure that it’s corrected as quickly as possible. Send us an email at firstname.lastname@example.org (or see a member of our Front Desk team), and we’ll help you out.
Absolutely! Please email our Membership Director at email@example.com. Lockers are $20 per month, tax included.
If you do not have an overnight locker, we encourage you to store your belongings and valuables in a daily use locker. Please do not store valuables in the bathroom or unattended on the gym floor.
Buy your loved ones a Gift Card, available in increments of $50, that they can use toward CFNYC memberships or merchandise. Email the Front Desk (firstname.lastname@example.org) or see us at Reception to purchase a Gift Certificate – it is available for pick up at 28th Street or we can mail it to you.
Can I change my long-term Off-Peak Membership to a long-term Unlimited Membership in the middle of a cycle?
Should you choose a long-term Off-Peak Membership and subsequently decide to upgrade to an Unlimited Membership, you can do so for a one-time charge of $3 per day for the number of days remaining.
For example, if you purchase a Six Month Off-Peak and decide to change it after two months, you can do so for a one-time charge of $360 (= $3 x 120 remaining days).
If you need to cancel your membership, email us at email@example.com before your monthly renewal date.
To suspend future auto-charges, please provide 7 days notice by email. There will be a $25 charge for any refund request on an unused month of membership once the month has started (and there are no refunds on a monthly membership that has ended).
(Note: We require that you give us email notice of cancellation before your membership renews. We do not give retroactive credits for unused portions of your monthly membership.)
No, but memberships can be placed on hold (for a minimum of 7 days) for a fee.
In Zen Planner, you will see your membership date range formatted as follows: MM/DD/YY – MM/DD/YY. Since the first date counts as an active membership day, you will be able to attend classes through the day before expiration.
For example: if your membership date range is 2/28/15 – 3/31/15, and you are choosing to not automatically renew, you can attend classes through March 30th.