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Tuesday 200324 – Photo of the Day

Home Workout of the Day  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 Strength A1. ATG Split Squats 4 sets of 5-7/side, load if able… Read more »

Monday 200323 – Photo of the Day

Home Workout of the Day – “Textbook” Warm Up A. One round for quality, 5 reps each of: Squat holding book at chest Squat pressing out on negative Squat pressing out at bottom Overhead Squat (limit ROM) Press out, lift… Read more »

Sunday 200322 – Photo of the Day

Home Workout of the Day Warm Up 3 rounds for quality: 5/side Scorpion Stretch 5/side Spider-Man to Cossack Squat 30 Second Table Top Stretch 10/side Sprint Lunge Jump Strength A1. Cossack Squat 3×6-8/side (load with object if able) A2. Deficit… Read more »

Saturday 200321 – Photo of the Day

Home Workout of the Day Warm Up 3 sets for quality: 10/side Forward Backward Lunges 10/side Side Plank Raises 10 Forward and Back Inchworms 10/side Windshield Wipers Conditioning For time: 100 Air Squats 90 Second Forearm Plank 80 Alternating Step… Read more »

Friday 200320 – Photo of the Day

Home Workout of the Day Warm Up 3 sets for quality: 10/side Single Leg Plate Chops Note: If you don’t have a weight, use a book, actual dinner plate, etc. 20-30 seconds/side Single Arm Plank or Crow Pose Hold 20-30… Read more »

Wednesday 200318 – Photo of the Day

Home Workout of the Day Warm Up 3 sets for quality: 10 Cat-Cow 20-30 seconds/side Side Plank Hold 10/side Mountain Climber with Rotation + Optional but recommended: GMB Wrist Warm Up for Handstand Prep Part A “Marguerita” 50 reps for… Read more »

Tuesday 200317 – Photo of the Day

Home Workout of the Day Part A – Strength A1. Single Leg Bodyweight Romanian Deadlift 3 sets of 8/side A2. Chest to Wall Shoulder Taps 3 sets of 8/side (modify with Quadruped Plank Shoulder Taps) A3. Single Leg V-Ups 3… Read more »

Monday 200316 – Photo of the Day

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… Read more »

Sunday 200315 – Photo of the Day

Update as of 3/12/20: Due to the current changes in people’s work schedules, there will be some minor temporary schedule changes at both gym locations. Starting Saturday, March 14, we are running All Levels (Beginner/Experienced) classes all week long to… Read more »