Wednesday 200610 – Photo of the Day

Black Box NYC Announcement

Today’s Virtual Classes are:
1 PM with Ben Foster
7 PM with Dustin

Warm Up
3 rounds for quality:
5/side Scorpion Stretch
10 Good Mornings
10 Scapular Push Ups

A1. Single Leg RDL to Overhead Press , 3 sets of 5 reps/side
A2. Crow Pose Hold, 3 sets of 20-30 seconds
A3. Seated L-Sit, 3 sets of 20-30 seconds

10 rounds for time:
1 Wall Walks
10 Russian Kettlebell Swings

Coaches Notes 

Strength: Progressing our RDL to a press variation. A backpack works well here or if you have a DB hold it horizontally. During the Crow Pose Hold bias towards falling forward/resisting through fingers and top of palm. During the Floor L-Sit focus on pulling femur into hip and pressing through the floor. A nice scaling option can be viewed here. Another scaling option is pike leg lifts (single or double leg).

Conditioning: Scale the Wall Walk to 5 Inch Worms. Make each Wall Walk perfect, controlling every inch the way up and down. Swing whatever object you got! 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