Friday 200515 – Photo of the Day

Today, we have Zoom classes at 10:30 AM with Sara and 5:30 PM with Bobby. Any questions about our virtual workouts? Please email

Warm Up
3 rounds for quality:
10 Cat/Cows
5/side Scorpion Stretch
5/side Spider-Man to Cossack Squat
5/side Bodyweight Windmills

5 rounds for quality of:
5/side Object Strict Press
5/side Windmills
10 Straight Arm Russian Twists

5 rounds of 30 seconds work at each station:
Right Arm Cleans
Left Arm Cleans
Right Arm Front Rack Squats
Left Arm Front Rack Squats
Right Arm Snatch
Left Arm Snatch
1 minute Rest

Coaches Notes

Strength: We continue to have requests for KB or “Mock KB” work on Fridays, so here you go, Team! Focus on a stable shoulder position during the press and windmill and be especially conscious to not let the shoulder roll too far forward. During the Straight Arm Russian Twists focus on rotation through the rib cage. 

Conditioning: There will be a couple seconds of transition from movement to movement but no need to account for it, simply switch movements every 30 seconds. Focus on absorbing the weight during the cleans and snatches. Fluidity is your friend. Happy Friday, Team!

Upcoming Events and News:

  • Update as of 3/16/20: CrossFit NYC Will Temporarily Close Monday Evening at 8:00 PM

    In accordance with the directive of New York Governor Andrew Cuomo, CrossFit NYC is closing this evening at 8:00 PM and will remain closed as long as the governor’s mandate remains in effect.

    We will extend your membership by the number of days that we remain closed.  (If you have a specific question about your personal situation, you can email us at or, but please allow us up to 48 hours to respond.)

    Since we opened our first location in 2006, we have never been closed for more than a single day. However this is a matter of both law and public safety. With the support of our members, we intend to reopen at the earliest possible date.

    Tomorrow, we will begin publishing workouts on the website for members that can be done at home with minimal equipment. We believe that maintaining your fitness during this time should still be a priority. We would love to see you share your workout results with the CrossFit NYC community on the blog.

    We are grateful to all our members during this difficult time, and we know that our survival as a small business will depend on you returning when this is over.

Beyond the WhiteboardBeginner ‎/ Experienced
Some of our favorite reads this week:
HQ Announces Games Roster and New Qualification Requirements
L-Sit Drills
Will Your Olympic Lifting Maxes Survive the Quarantine?
Why Everyone Hates Runners Right Now