Wednesday 200520 – Photo of the Day

Today, we have Zoom classes at 1 PM with Ben Foster and 7 PM with Dustin. Any questions about our virtual workouts? Please email

Warm Up
3 rounds for quality:
10/side Single Leg Plate Chops
Note: If you don’t have a weight, use a book, actual dinner plate, etc.
10 Scapular Push Ups
20-30 seconds/side Single Leg Glute Bridge Hold

A1. Single Leg Glute Bridge Hamstring Curl Eccentric, 3 sets of 8-10/side
A2. Planche Lean, 3 sets of 20-30 seconds
A3. Pancake Stretch, 3 sets of 60 seconds

10-9-8-7…1 reps for time of:
Hand Release Push Ups
Russian Kettlebell Swing

Coaches Notes

Strength: We’re progressing the Hamstring Curl to a single leg variation. Maintain that midline and only use a range of motion you can control. The Planche Lean is both shoulder and core exercise. Turn your wrists out so your thumb is nearly facing forward, then shift your shoulders as far in front of wrists as you’re able to while keeping your elbows locked out. Your shoulders should be protracted and depressed. 

Conditioning: We’ve found that nearly anything can be swung as a kettlebell so get creative! Scale the push ups with elevating them or by keeping your knees down. During the Deadlift only bring the object to mid-shin, not all the way to the floor. Happy Wednesday, 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:
2 Front Loaded Squat Variations Every Lifter Needs More Of
How to Maintain Motivation in a Pandemic (NY Times)
DIY Sandbag
Warming Up with SLIPS