Sunday 200614 – Photo of the Day

Reminder! There are no virtual classes today.

Warm Up
3 sets of:
10 Spider-Man’s with Thoracic Rotation
20 second/side Side Plank Hold
14 Reverse Walking Lunges

Running Skill Work
2-3 sets for quality of:
30 m A-Skip
30 m B-Skip
30 m C-Skip

800 m run
Rest 1:1
400 m Run
Rest 2:1
200 m Run
Rest 3:1
200 m Run

Coaches Notes 

Conditioning: 1 Mile run via intervals. The 800 m run should be about a 6-7 RPE (difficulty). The 400 m run can bump up to 7-8 RPE. From then out show us what you got, 9-10/10 RPE! Comment your times for each interval on Instagram. Happy Sunday, 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.