Saturday 200516 – Photo of the Day

Today, we have Zoom classes at 10 AM and 2 PM with Bobby. Any questions about our virtual workouts? Please email

Warm Up
3 rounds for quality:
10/side Quadruped Plank Shoulder Taps
10/side Side Plank Rotations
10/side Single Leg Plate Chops
10 Jump Squats

A1. Dip Variation, 3 sets of 8-12
A2. Low Rotational Chop, 3 sets of 8-10/side
A3. Single Leg Calf Raise 3×6-8/side (23×3), standing on elevated surface 

Complete 4 rounds of the following:
10 Reps of Push Up Complex: 1 Push Up + 10 Mountain Climbers
Rest 30 seconds
10 Reps of Lunge Complex: 2 Lateral Lunges + 10 Ski Jumps
Rest 30 seconds

Coaches Notes

Strength: Some suggested Dip Variations: use 2 chairs and perform in a tuck position or use a bench or single chair and perform facing away from its surface. If the Low Rotational Chop makes your knees feel vulnerable then perform them in a standing position (not low). During the calf raise, keep your knee perfectly locked out, drive through the big toe at the top and pull through the front of the shin at the bottom.

Conditioning: Some complexes to get you moving today! You can scale the push ups to be in an elevated position (for both the push ups and mountain climbers for a more seamless complex). For the Lateral Lunge, get into a wider than shoulder width stance, shift all way to one side then all weight to the other side – from there begin your ski jumps. Happy Saturday, 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:
You’ve Been Cooking Chicken Breasts Wrong
Here’s Why It’s Tough to Fall Back Asleep When You Wake Up With Anxiety
HQ Announces Games Roster and New Qualification Requirements
L-Sit Drills