Thursday 200521 – Photo of the Day

Today, we have Zoom classes at 8 AM with Bobby, 2 PM with Dustin, and 7 PM with Bobby. Any questions about our virtual workouts? Please email

Warm Up
3 rounds for quality:
10 Inch Worms
10 Alternating 90/90’s
10-12/side Spiderman to Hamstring Stretch
5/side Bird Dogs with 3 second pause each rep

A1. Prone W Hold, 3 sets of 30 seconds
A2. Single Arm Dumbbell Row, 3 sets of 10-12/side
A3. Bicep Curl, 3 sets of 8-10 (31X1)

3 rounds for reps of:
60 Seconds Forearm Plank Hip Taps
30 Seconds Rest
60 Seconds Reverse Plank
30 Seconds Rest
60 Seconds Good Morning Jumps
30 Seconds Rest

Coaches Notes

Strength: The Prone W Holds are a great primer for your Rows. To scale them up, create a slight hollow position by pulling your belly off the ground. We take it by this point you’ve found something you’re able to row! If you have a pull up bar, feel free to scale up to pull ups! For both the rows and the bicep curls add pauses and a tempo to make it more difficult. 

Conditioning: Round one will be challenging but do-able. The following rounds that you’ll be performing with an elevated heart – as a result of good morning jumps – will make it exponentially harder. You can scale down the hip taps by performing shoulder taps. You can scale down the reverse plank by performing it on your elbows. Happy Thursday, 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:
Spartan Race Plans a Comeback Despite the Coronavirus
A Smithsonian Curator Reevaluates the Incredible Legacy of Michael Jordan
2 Front Loaded Squat Variations Every Lifter Needs More Of
How to Maintain Motivation in a Pandemic (NY Times)