Monday 200518 – Photo of the Day

Today, we have Zoom classes at 10:30 AM with Sara and 7 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 Dynamic Quad Stretch
10 Jump Squats

A1. Natural Leg Extension, 3 sets of 10 reps
A2. Pike Push Up, 3 sets of 2-3 reps shy of failure
A3. Side Plank Raise, 3 sets of 10-12 reps/side

10 minute AMRAP:
10 Burpees
20 Sit Ups
30 Hollow Flutter Kicks

Coaches Notes

Strength: The Leg Extensions have been a bit of a staple during Quarantine. Hard to imagine a more effective bodyweight quad dominant exercise. Continue to challenge the range of motion to scale the movement up – keep in mind some people can get their shoulders all the way to the floor! If you can perform more than 20 pike push ups in a set then you can consider scaling up to wall facing handstand push ups. A preferable scale up is allowing feet to float off the ground at bottom of pike – demonstrating all weight is in shoulders. The Side Plank Raises are equal part shoulder and oblique – create a 1 second pause at top of each rep and look for max tension.

Conditioning: The Burpees should be mean and fast today. You’ll be able to recover aerobically during the sit ups and flutter kicks. The pace of this should be uncomfortable! Happy Monday!

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:
Study: How Do Men and Women Respond Differently to Strength Training?
Discovering Escapability In Olympic Weightlifting
Chili & Lemongrass Chicken Stir-Fry