2019 Winter Schedule Changes (UWS and 28th Street)

There are some new schedule changes and expanded class offerings for first quarter of 2019. We’ve outlined all of these changes for UWS and 28th street below. Any questions, please feel free to post to comments.

Upper West Side Winter Schedule Changes

Weekday Mornings: Effective Wednesday, January 2, the first two classes of the day on Wednesday (CFE), Thursday (All Levels), and Friday (All Levels) will start 10 minutes later, at 6:00 AM and 7:00 AM. This makes the morning schedule consistent for the greatest number of our members and for Paolo, who will teach the Monday (Beginner), Tuesday (Beginner), Thursday (All Levels), and Friday (All Levels) WOD’s at 6:00 AM, 7:00 AM, 8:30 AM, and 10:00 AM. On Wednesday, Buchanan will teach CFE at 6:00 AM, 7:00 AM, 8:30 AM, 10:00 AM, and 12:30 PM

New Wednesday 7:30 PM Specialty Class: Gymnastics with Coach Stephanie Ohler

Weekday Afternoon and Evenings: coaching change (new coach) Mark Fucik will teach CFE at 4:00 PM, 5:30 PM, and 8:00 PM. (The Wednesday 8:00 PM CFE will replace the Wednesday 7:40 PM and 8:40 PM CFE)

Saturday: There will be no changes to the Beginner or Experienced WOD schedule, though there will be assignment changes. Buchanan will teach the Beginner WOD’s at 8:00 AM, 9:00 AM, 12:00 PM, 1:00 PM, and 2:00 PM. Jess will teach the Experienced WOD’s at 10:00 AM and 1:00 PM. Active Recovery will be canceled.

New Saturday Open Gym (4 hours): Mark Fucik will supervise Open Gym from 8:00 AM to 10:00 AM. Jess will supervise an Open Gym from 11:00 AM to 1:00 PM.

Summary: We are aware that any schedule change will invariably affect some of our members for the worse, and we do not make any of these changes without a great deal of review. We believe that the Wednesday, Thursday, and Friday morning 10-minute shift will make it easier for our new members to follow a routine (and to have primarily the same morning coach). Assignment shifts reflect—to the greatest extent practical—the schedule preferences of our coaches, many of whom have carried very heavy teaching loads for a long time. Reducing the teaching demands of senior coaches always requires bringing in new instructors.

The Gymnastics class is an attempt to consolidate many of our “How To” seminars that are in constant demand (kipping, double unders, handstands, muscle-ups, etc.). This class will allow members to work on progressions and to develop skills that require regular practice. And of course, Open Gym on Saturday will give members more time to work on whatever they wish. As always, we will consider your feedback.

Flatiron Winter Schedule Changes

New Thursday 7:30 PM Specialty Class: Gymnastics with Coach Stephanie Ohler.

New Friday Open Gym (4 hours): Coach Ben Foster will supervise Open Gym from 4:00 PM to 6:00 PM and teach the 6:00 PM and 7:00 PM All Levels. Coach Buchanan will teach the 4:00 PM and 5:00 PM All Levels and supervise Open Gym from 6:00 PM to 8:00 PM. The Friday 5:30 PM All Levels will be canceled.


  • Adam Neal

    CrossFit NYC has made a number of significant changes over the past year. I love the box, the coaches and the friends that I have made. I try and come every day and am stronger than I’ve ever been. One point of advice: coordinate the workouts better. It’s obvious to many of us that the BWOD/EWOD, OlyWod and Endurance WOD programs are not coordinated at all, which results in a lot of overlaps in workouts. I’m going to come either way, but it would be preferable to have the coaches coordinate a consistent 7 day workout plan.

    • Hari Singh


      The bWOD and eWOD are specifically intended not to be coordinated. If you are moving between the two, you are all but guaranteed to be repeating movements.

      As a simple example, if bWOD is doing back squats on Monday, it is entirely possible–indeed likely–that eWOD is doing back squats on Tuesday. The way you are insured that you will not have overlaps is to follow one track or the other.

      • Adam Neal

        I’m not talking about shifting between BWODs and EWODs. I’m talking about how the Endurance WODs and regular WODs are totally out of sync. For example on Wednesday we did burpee box jumps and Medball box step ups and then Thursday the all levels WOD was more burpees and box step ups. As a result I hurt my knee doing two days of consequtive box step ups. Friday is more dumbell overhead work and rowing even though we just did a bunch of that in the Endurance WOD too. Personally my favorite WODs are the Endurance WODs, but it’s obvious the right hand and left hand aren’t working together. All the WODs should be better coordinated. Just my advice.

        • Hari Singh

          You are doing or are scheduled to do 8 WOD’s in 7 consecutive days this week, including both Beginner and Experienced WOD’s and two Endurance WOD’s.

          Avery and/or I are happy to discuss this in detail via email or in person, but I reject your claim that we are not spending a tremendous amount of time thinking through the programming.

          • Adam Neal

            You’re missing the point. This week I did Endurance on Sunday and Wednesday, EWODs on Monday and Tuesday, All levels on Thursday, and there’s no coordination between the two. It’s been like that for a while and frustrating many of your customers. I’m not the only one saying this! I’m just the one speaking up about it. I’m friends with Foster and Todd. I love the box. I want you to succeed. I’m not a fitness expert, but coordinating your weekly programming to avoid overlap will help you. So take my advice or don’t. I’m locked in til September either way.

          • Hari Singh

            You may be literally the only person in the gym who has done all those WOD’s this week.

          • Adam Neal

            I also love Avery and am so thankful for all of the work you guys do. I’m just giving one small suggestion that I think could help you with some of the frustrations I hear from your customers. I’m a small business owner myself so feedback is always beneficial. Feel free to delete all of this off your message board. I hope I made my points clear. We’re a team and I want the best for CrossFit NYC.

          • Charles-Eric Dessart

            Once again, you’re missing the point. Adam is not the only one noticing that workouts often look alike from a day to another. He gave few examples. A bunch of persons comes 5 times a week, usually doing Bwod (or Ewod), Endurance and All levels. One would expect that these workouts be different over the course of a few days.

          • Sungmin Baik

            If someone at the gym just could listen to its customers and take their genuine comments into the programming or at least pretend doing so, instead of arguing back and forth with its longtime members, their wouldnt be so much frustration.

          • Andre Rodrigues

            This week we are seeing three variations of dumbbell presses…..Tuesday we had those devil presses, followed by Wednesday’s endurance that included dumbbell push presses and today we have dumbbell clean and jerks. We’ve been very dumbbell press focused. Perhaps one suggestion is to provide an overview of each cycles so members are aware of why things are being done certain ways. A lot of coaches do provide a long term overview of the strength work and that is appreciated.

          • Avery W

            Hi everyone! I’m happy to address any concerns or questions you have about programming in person (or email). You can contact me at avery@crossfitnyc.com or come find me in Open Gym this Saturday from 1-3 PM at 28th street.

            Sungmin – I’ve been involved in the programming in some form or fashion for the past 7+ years and take all member feedback very seriously. Programming is a labor of love. I can assure you that a lot of thought goes into each week of programming and is reviewed by multiple coaches prior to being posted. I will take into consideration everyone’s feedback about programming cycle posts and discuss this at our next programming meeting. We have written these posts in the past and didn’t have a lot of success with members reading them, but maybe now there is a need for more description.

            Andre – I’m really glad to hear that coaches are discussing the programming during class. We spend much of our effort relaying this information to our coaching staff, so we can continue to educate members in class rather than on a blog (not all of the members check this forum regularly).

            Charles – You are not wrong. There is overlap that occurs at times with Endurance classes and sometimes Olympic Weightlifting with the main programming tracks. They are not programmed with each other in mind, as that has always been a suggested Rest Day. There is minimal overlap with sticking to one track – Experienced+All Levels classes and Beginner+All Levels classes. We do not encourage members to skip back and forth between tracks. The programming is posted with previews (and specialty classes for the next week on Saturday night) so you can make a decision about how to attend classes during the week. Historically, the classic CrossFit prescription for attending is 2-3 days of workouts followed by 1 day of rest. If you do this, that should significantly reduce your overlap and enhance your recovery.

            Adam – The movement overlap is part of the nature of offering multiple tracks of programming and specialty classes, which for some members is a benefit – lots to choose from!

            However, for those who want to attend 5 days in a row or more than 5 times in a week (which we don’t recommend) then there may be overlap. For those who cannot attend regular schedule of workouts each week, there may also be some overlap. For those who want to do multiple workouts in a day there may be overlap. We can’t avoid that to some degree, but coaches can offer reasonable subs if necessary or help advise how best to attend classes with your schedule.

            Some affiliates program Rest Days so members cannot attend class or have to do Accessory/Recovery work instead. As an affiliate, after we stopped following CrossFit.com programming many years ago (which programs rest days) we made the decision to give members the choice to come in rather than forcing a rest day. Less than 5% of our membership attends more than 5 workouts in a 7 day period.

            Finally, there is nothing inherently wrong with doing a similar movement pattern in the week (say a pressing variation or squatting twice in a week), especially for movement patterns that might benefit from higher repetition. However, if you aren’t giving yourself adequate rest and recovery between workouts (7-8 workouts in 7 days) then that is not a programming issue. We’ve never designed the programming so someone could attend 7 days in a row – it neglects the issue of rest and would limit the intensity and effort you can apply to any given workout which is the secret sauce to improvement.

          • Adam Neal

            Thank you Avery. Again I appreciate all of the work you do and your response. Just so you know I’ve never done more than 5 workouts in a week (or rarely). I often sign up for workouts for every day so I have them in my schedule, knowing that at least 2 days a week I won’t be able to make it. Like today I was signed up but cancelled and took a rest day. I find it very common for people to go 5 days a week. I just don’t want you to think my suggestions are invalid because I’m going 8 times a week. Because I’m not. My suggestions are for those of us who go 4-5 times a week, which I think is most people. Anyway, thank you. See you soon.