Thursday 200611 – Photo of the Day

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

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. Quadruped Knee Taps, 3 sets of 8-10/side
A2. Isometric Lunge Chop, 3 sets of 8-10/side
A3. Hollow Flutter Kicks, 3 sets of 50-70 reps

4 rounds, every 2:30 minutes complete:
10 Quadruped Kick Throughs
10 No Push Up Burpees
10 Jump Switch Lunges
10 Single Leg V-Ups

Coaches Notes 

Strength: We’ve done a lot of quadruped variations so if you don’t find this challenging then play with elbow to knee while in a hovered quadruped position. Use an object if you have it available for Lunge Chops but interlocking your hands will work fine too. 

Conditioning: We want you to have at most 1 minute of rest and a minimum 30 seconds. You can scale volume up or down to finish accordingly. Happy Thursday, Team! 

Beyond the WhiteboardBeginner ‎/ Experienced

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.