Sunday 200517 – Photo of the Day

Today, we have a Zoom class at 12 PM with Matt. Any questions about our virtual workouts? Please email

Warm Up
3 rounds for quality:
10 Inch Worms
10 Squat Thoracic Rotations
10 Single Leg Bodyweight Romanian Deadlifts

A1. Rear Foot Elevated Split Squat (31X1), 3 sets of 10-12 reps/side, load if able
A2. Eccentric Single Leg Hamstring Curl, 3 sets of 8-10/side
A3. Straddle Hollow Body Hold, 3 sets of max effort holds 

5 rounds of:
10 Rotating Forearm Planks
10 180 Degree Jump Squats
10 Groiners
Rest 30 seconds between rounds

Coaches Notes

Strength: The tempo for the RFESS will be a bit easier this so load the movement if able. Be conscious of your rear hip, keep it square as you descend for each rep. The Eccentric Single Leg Hamstring Curl can be scaled by using both legs. For the Straddle Hollow bring your legs as wide as possible. Scale by bending your knees. 

Conditioning: Make sure you’re in control of every inch of the movement during the rotating forearm planks. Scale the squat jumps to 90 degrees or simply perform squat jumps, no turn. Groiners can be stepped up if needed as well. Happy Sunday, 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:
Chili & Lemongrass Chicken Stir-Fry
You’ve Been Cooking Chicken Breasts Wrong
Here’s Why It’s Tough to Fall Back Asleep When You Wake Up With Anxiety