Saturday 200613 – Photo of the Day

Today’s Virtual Classes are:
10:00 AM with Bobby
2:00 PM with Bobby

Warm Up
3 rounds for quality:
10/side Quadruped Plank Shoulder Taps
10/side Side Plank Rotations
10/side Single Leg Plate Chops
10 Jump Squats

A1. Plyometric Push Ups, 3 sets of 2 RIR
A2. Curtsy Squats, 3 sets of 8-10 reps/side
A3. Kneeling Squat Jumps, 3 sets of 5-7 reps

10-9-8-7…1 reps for time of:
Air Squats
Sit Ups

Coaches Notes 

Strength: The Plyometric Push Ups are best scaled by elevating the movement. You should be getting a minimum of 8 reps/set, scale accordingly. Aim to improve by at least 1 week of last week’s cumulative total. During Curtsy Squat notice the vertical shin in the bottom position. You can scale the Kneeling Squat Jumps to seated squat jumps from a low surface.

Conditioning: Guaranteed elevated heart rate and some sweat with this triplet. It’s 55 reps of each movement. Scale up the squats by adding load or making them squat jumps. Happy Saturday, 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.