Friday 200522 – Photo of the Day

Today, we have Zoom classes at 10:30 AM with Sara and 5:30 PM with Bobby. Any questions about our virtual workouts? Please email

Warm Up
3 rounds for quality:
10 Cat Cows
5/side Scorpion Stretch
5/side Spider-Man to Cossack Squat
5/side Bodyweight Windmills

In 12 minutes complete 4-5 sets of 3/side Segmented Turkish Get Ups

For time:
100 Alternating Russian Kettlebell Swings
80 Goblet Squats
60 Snatches (30/side)
40 Thrusters (20/side)
20 Overhead Reverse Lunges (10/side)

Time Cap: 20 minutes

Coaches Notes

Strength: Watch the linked video and note the sequence of the movement. If you don’t have an object with a handle get clever, team (shoe, bag of rice, bag of flour, etc.). If you find TGUs are easy – you’re not trying hard enough! 😉 Work on perfect positions, 100% consistency rep to rep, as you go up and down.

Conditioning: A Chipper felt right today. You can generally push the pace of chippers because once a movement is complete you won’t be repeating that exact pattern again, so the next movement will be relatively fresh. Show us what you got! Happy Friday, 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:
No one knows what a perfect night’s sleep actually looks like
Abraham Lincoln Was A Skilled Wrestler And World-Class Trash Talker
Spartan Race Plans a Comeback Despite the Coronavirus
A Smithsonian Curator Reevaluates the Incredible Legacy of Michael Jordan