Monday 200615 – Photo of the Day

Today’s virtual classes:
10:30 AM with Dustin
7 PM with Bobby

Warm Up
3 rounds for quality:
10/side Quadruped Plank Shoulder Taps
10/side Side Plank Rotations
10/side Single Leg Glute Bridges

A1. Tempo Split Squat Jump (31X0), 3 sets of 6-8/side
A2. Wall Sprint Switch, 3 sets of 10/side with 1 second pause each rep
A3. Plank Knee to Elbow, 3 sets of 6-10/side

5 rounds for time:
10 Skipping Lateral Lunges
20 Sprint Lunge Jumps (10/side)
10 Forearm Plank Hip Taps

Coaches Notes 

Strength: The most difficult part of the Split Squat Jump is absorbing your weight when landing and immediately beginning your 3 second descent – increase jump height over rounds as able. During the Plank Knee to Elbow focus on rotating through the hips and limiting rounding of the low back as the knee reaches for the elbow.

Conditioning: Dynamic and sweaty finish for today’s program. You can do lateral lunges in place if needed for logistics. During Sprint Lunge Jumps focus on keeping low back in a neutral position. The wider your feet for the hip taps the easier it is to control the position. Keep shoulders on top of wrists for Mountain Climbers. Happy Monday, 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.