Friday 200612 – Photo of the Day

Today’s Virtual Classes are:
10:30 AM with Dustin
5:30 PM with Bobby

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

A1. Horse Stance Squat, 3 sets of 5 reps with 5 second hold each rep, load if able
A2. Odd Object Single Arm Turkish Sit Up, 3 sets of 8-10 reps/side

For time:
100 Air Squats
90 Second Forearm Plank
80 Alternating Step Ups with Knee Lift (use couch, bed, chair or stack some books)
70 Plank Jacks
60 Alternating Reverse Lunges (use loading if available)
50 Ski Jumps
40 Forearm Plank Object Drags (use book, cell phone, t-shirt, etc.)
30 Squat Knee to Elbow
Plank Opposite Toe Touch
10 V-Ups

Coaches Notes 

Strength: The Horse Squat is deceptively difficult when done right, team. Aim to hold at 90 degrees (straight line from crease of hip to top of knee). If you don’t have anything heavy enough to be challenging for the turkish sit ups, then grab a flat object (book/shoe) and perform the movement balancing it with your hand in a fist position. Make sure to keep your elbow locked out throughout the movement.

Conditioning: A chipper to end the week. Nothing complicated today, team – just something fun and sweaty! Happy Friday!

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.