Tuesday 200609 – Photo of the Day

Black Box NYC Announcement

Today’s Virtual Classes are:
8 AM with Bobby
2 PM with Dustin
7 PM with Bobby

Warm Up
3 rounds for quality:
10/side Quadruped Adductor Rock Back
10 Spider-Man’s with Thoracic Rotation
10 Contralateral Reverse Lunges with Knee Lift

Strength
A1. Goblet Lateral Lunge to Knee Drive, 3 sets of 8-10/side, load if able
A2. Plank Knee to Elbow, 3 sets of 6-10/side
A3. Windshield Wipers, 3 sets of 8-10/side

Conditioning
10 minute AMRAP:
10 Skipping Lateral Lunges
20 Alternating Jumping Spidermans
30 Jumping Jacks

Coaches Notes 

Strength: The Goblet Lateral Lunge is being progressed by adding a knee drive – requiring some increased explosivity and balance. Allow the stepping leg to do the bulk of the work and resist the urge to bend the trail leg. During the Plank Knee to Elbow focus on rotating through the hips and limiting rounding of the low back as the knee reaches for the elbow. Windshield Wipers can be scaled by bending your knees. 

Conditioning: Prepare to get the heart rate up, Team! We want constant movement for 10 minutes and given the movements you can push the intensity a bit. Scale the Spiderman jumps by stepping instead of jumping – note it is 10/side. Happy Tuesday!


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 Desk28@CrossFitNYC.com or Desk67@CrossFitNYC.com, 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
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