Sunday 200524 – Photo of the Day

Today, we have a Zoom class at 12 PM with Ben Foster. Tomorrow, all virtual classes are canceled for Memorial Day. 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 Jump Split Squat, 3 sets of 8-10 reps/side
A2. Single Leg Deadlift, 3 sets of 8-10 reps/side
A3. Straddle Hollow Body Hold, 3 sets of max effort holds

40-20-10 reps for time of:
Ground to Overhead
Bodyweight Forward Lunges
Sit Ups

Coaches Notes

Strength: We’re progressing the RFESS to a jumping variation. Pause 1 second in the landing of each jump and reset for the next (as opposed to continuous jumping reps). During the Single Leg Deadlift focus on keeping your hips square to the floor. Hold whatever object you’re using with both hands. For the Straddle Hollow bring your legs as wide as possible. Scale by bending your knees. 

Conditioning: When you finish set 1 you’re more than halfway done with the workout so pace accordingly. Depending on the object you’re using just bring it to mid-shin for the Ground to Overhead. You can scale up the forward lunges by holding your object in the goblet position. 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:
Should You Be Doing Murph On Memorial Day?
An Obstacle Course Racing Champ Will Try to Break the Murph World Record
Meal Timing: Frequency
Training Through Injuries in Olympic Weightlifting… Or Anything