Tuesday 200616 – Photo of the Day

Today’s virtual classes:
8 AM with Bobby
2 PM with Dustin
7 PM with Bobby

Warm Up
3 rounds for quality:
10/side Quadruped Adductor Rock Back
10 Spider-Man’s with Thoracic Rotation
10 Contralateral Reverse Lunges with Knee Lift

A1. Isometric Lunge Chop, 3 sets of 8-10/side
A2. Single Leg RDL to Overhead Press, 3 sets of 8-10/side
A3. Side Plank Rotation, 3 sets of 8-10/side

12 minute EMOM:
M1: 10 Plank Wall Ups + 10 Plank Opposite Toe Touches
M2: 10/side Step Up Knee Drives
M3: 8-10/side Low Rotational Chop

Coaches Notes 

Strength: Big challenge for balance during today’s strength portion. Work on keeping your torso square during chops and rotating your rib cage. For the Single Leg RDL to Press keep the hips square and move slowly from one to position to the next. Side Plank Rotations can be scaled by bending knees 45-90 degrees and keeping them in contact with the floor as you raise your hips up and perform rotations.

Conditioning: You can alternate arms or split reps 5 and 5 for the walk ups. Scale the Plank Opposite Toe Touches by touching the knee instead. Any surface knee to thigh height should work with the step up knee drives. Scale the Low Rotational Chops by limiting the knee bend and staying taller. Happy Tuesday!

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 Desk28@CrossFitNYC.com or Desk67@CrossFitNYC.com, 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.