In general, the people who are most successful at CrossFit NYC are those who are willing to trade quantity for quality (intensity). Anything from 8 to 12 workouts during your first month is solid. In time you should get comfortable with 3 to 4 classes per week. In general, we have very few people who get in more than 18 workouts per month.
The classic CrossFit.com prescription for work to rest is three days on-one day off. Initially, we usually recommend that new members workout 1 to 2 days on, followed by a day of rest until they adapt to CrossFit. Some members workout five days per week and take the weekend off, but most find the 2-3 days on/1 day off prescription to work best and allow for ample recovery during the week.
If you average 3 to 4 days per week over the next 6 months, eat cleanly, and sleep 8 hours, you will be astonished by the results.
There are 3 levels of programming for members at CrossFit NYC: Beginner, Experienced and Competition. The rest of the classes offered at CrossFit NYC are considered All Levels (CrossFit Endurance, All Levels, Functional Strength, OlyWOD, Barbell Club).
At CrossFit NYC, every new member starts with the Beginner programming track (bWOD) after graduating from Fundamentals, unless they have experience at another CrossFit affiliate. The Beginner programming is designed for members in their first year of CrossFit. Workouts emphasize learning the progressions for skills in all areas of CrossFit (Olympic lifting, gymnastics, etc.) Some members prefer the Beginner workouts regardless of their skill level. Our coaches are able to make any CrossFit workout challenging.
The Experienced programming track (eWOD) is designed for members with CrossFit experience. Members who are familiar with all of the major CrossFit movements and able to scale movements to their ability during a workout are encouraged to take this class. There is less instruction on the basics and more opportunity for nuanced instruction during class. If you are not sure which programming track you should be following, you can talk to a coach who can assess your readiness to join the Experienced WODs. However, it’s safe to say that if you’ve been CrossFitting for a year or more, you should consider moving on to Experienced workouts.
Please note that the two tracks are not completely in sync during the week (e.g., it is entirely likely that you will get similar exercises multiple times per week and/or miss other movements) if you decide to mix and match between the two tracks. We would recommend that even the most advanced athlete who needed to take two Beginner classes per week (for scheduling reasons) and stick with all Beginner classes, rather than switch back and forth.
If you are interested in the Competition Programming, you will need to take a short Assessment test with Coach Bobby before admission to the class. You should be performing most movements RX’D and have a serious interest in competing at the local level. Please email Coach Bobby if you are interested in joining.
After Fundamentals, new members take Beginner Classes (Saturday, Sunday, Monday, Tuesday); Endurance, Olympic Lifting, or Rest Day (Wednesday); and all our members take All Levels (Thursday and Friday).
After Fundamentals, you are ready for all of our classes except Experienced. We recommend Experienced classes after 6-9 months of CrossFit. If you have any questions about which class level is most appropriate for your current fitness level, please discuss with your coach or email Avery@crossfitnyc.com
“Specialty WODs” are all the classes we offer on Wednesdays and Sunday. Those include Olympic Weightlifting (also called “OlyWOD”), Functional Strength, and CrossFit Endurance (also called “CFE”).
These workouts are a great addition to the Beginner or Experienced Programming. They are an opportunity to work on skills and movements that show up in our regular programming. Or to work on skills that bias to a certain type of training (strength, mobility, technique). Depending on how often you attend CrossFit NYC each week, Wednesdays might also be a good rest day option.
CrossFit NYC has two programming tracks for Olympic Weightlifting in addition to Olympic Weightlifting in regularly scheduled CrossFit classes. We’re proud to have several coaches with extensive experience in coaching and competing in Olympic Weightlifting at the Local and National levels. Coach Brian DeGennaro heads the Olympic Weightlifting programming at CrossFit NYC.
The first track is OlyWOD. This is an All Levels class designed to address the technical needs of CrossFitters outside of a WOD based environment. Manhattan Barbell Club is our USAW club and more advanced lifting class. It is designed for members solely interested in the sport of Olympic Weightlifting who compete at the local, regional and national level.
Consider this class as a supplement to your Beginner or Experienced programming. The focus is on learning both the basics of Olympic weightlifting, so that you may improve your WOD times, comfort with the Olympic lifts and lifting technique. We recommend replacing one of your WODs for the day with this class, instead of doubling up with two workouts.
This class is open to any member who is familiar with the Snatch, Clean, and Jerk, but has been struggling with learning the movements or is looking to gain a training edge, as Olympic Lifting is seen in nearly half of all “classic” CrossFit WODs.
The focus in barbell classes is improving your results in the Snatch and Clean & Jerk. The movements and progressions used in this class are more advanced and meant for those who are intimately familiar with the Olympic lifts and their accessory movements. Members are expected to partake in the monthly Mock Meets or actual Olympic weightlifting competitions.
This class is intended for those looking to train exclusively in Olympic lifts and members are required to have Coach Brian’s permission to take the class. The same rules apply for drop-ins.
Interested? Questions about the program? Contact Brian@crossfitnyc.com.
Please be present for roll-call at the beginning of every class. In our high-attendance classes, if you are not there physically when your name is called, another member from the waitlist will be upgraded to your vacated position. Even if you have signed in at the kiosk, you will not be counted as “present” if you are not there when names are called.
If there is still room in the class, but you are late, please see a member of our Front Desk. We will determine if it’s safe for you to enter your reserved WOD, or if we need to reschedule you.
Sorry, but we do not allow members to work out on their own outside of class or Open Gym hours.
If you need to mobilize before/after class, you’re welcome to do so when floor space is available; but you must have a class reservation (and have attended that class) to do so.
In an effort to make our classes as accessible as possible to all our members, if you do not show up to a class you reserved, or your cancellation request is made within the hour before the class starts, you will be considered a “No Show.”
No Shows will be placed on a three-day account hold. You may come to the gym on standby, but will not be able to reserve classes, and any active reservations will be cancelled.
Email us at firstname.lastname@example.org in advance with the day you would like your hold to start and stop.
(You will be able to attend/reserve WODs the day after the specified end date of the hold.)
The fee is $3 per day for holds of 7 to 20 days and $2 per day for holds of 21 days or longer.
A hold causes the end date of your membership to be extended for the number of days of the hold.
You may not place your account on hold retroactively.
Yes, we can register you in any class at your non-home location for $5 per session. We’ll have to book it for you, so please see us at Reception or send us an email with your reservation request. We will book your spot if there’s room, otherwise, you can be placed on the waitlist.
If you’ve been a member at CFNYC for three months or longer, you are eligible for auto-enrollment for up to five WODs per week in Zen Planner. This means that you will automatically registered for your selected classes every week without worrying about signing up in advance.
You will still be responsible for canceling any reservations for classes you cannot attend. Our No Show policy still applies if you do not cancel with ample notice – members that take advantage of auto-enrollement generally have a regular schedule of attendance.
If you’re interested in Auto-Enrollment in up to five of your weekly classes, please email us at info@crossfitnycdotcom with your preferred class time(s), level and location (e.g. Monday & Tuesday 6:05am Beginner WODs at 67th St).
Chances are that you fall into one of these two categories:
1) Your payment was not authorized successfully for your current month of membership.
2) You’re currently on No-Show probation.
A Front Desk staff member must manually remove this alert once the issue is solved (thus allowing you to register for classes).
Could be a number of reasons. You may have an alert on your account, an active hold, or the classes for which you’re eligible need to be fixed. Email us at email@example.com or see a member of our Front Desk team to get it straightened out.
Our apologies! We’ll do our best to make sure that it’s corrected as quickly as possible. Send us an email at firstname.lastname@example.org (or see a member of our Front Desk team), and we’ll help you out.
Absolutely! Please email our Membership Director at email@example.com. Lockers are $20 per month, tax included.
If you do not have an overnight locker, we encourage you to store your belongings and valuables in a daily use locker. Please do not store valuables in the bathroom or unattended on the gym floor.
Buy your loved ones a Gift Card, available in increments of $50, that they can use toward CFNYC memberships or merchandise. Email the Front Desk (firstname.lastname@example.org) or see us at Reception to purchase a Gift Certificate – it is available for pick up at 28th Street or we can mail it to you.
Can I change my long-term Off-Peak Membership to a long-term Unlimited Membership in the middle of a cycle?
Should you choose a long-term Off-Peak Membership and subsequently decide to upgrade to an Unlimited Membership, you can do so for a one-time charge of $3 per day for the number of days remaining.
For example, if you purchase a Six Month Off-Peak and decide to change it after two months, you can do so for a one-time charge of $360 (= $3 x 120 remaining days).
In Zen Planner, you will see your membership date range formatted as follows: MM/DD/YY – MM/DD/YY. Since the first date counts as an active membership day, you will be able to attend classes through the day before expiration.
For example: if your membership date range is 2/28/15 – 3/31/15, and you are choosing to not automatically renew, you can attend classes through March 30th.
No, but memberships can be placed on hold (for a minimum of 7 days) for a fee.
If you need to cancel your membership, email us at email@example.com before your monthly renewal date.
To suspend future auto-charges, please provide 7 days notice by email. There will be a $25 charge for any refund request on an unused month of membership once the month has started (and there are no refunds on a monthly membership that has ended).
(Note: We require that you give us email notice of cancellation before your membership renews. We do not give retroactive credits for unused portions of your monthly membership.)