CrossFit NYC

Oldest CrossFit Affiliate in the world (July 4, 2005)
at 50 West 28th Street and 157 Columbus Avenue

[CrossFit NYC @CrossFitNYC]

This week is a big one.

The CrossFit Open starts.

And I want to say something as one of your coaches.

One of the hardest things about adulthood is that we rarely get placed back into a true competition mindset. Most of us are no longer on sports teams. We don’t have seasons. We don’t have structured moments where we collectively decide, “For the next three weeks, this matters.”

The Open gives us that.

For three weeks, we hold ourselves and each other to the highest standards. We judge each other with care. We move faster than we normally would. We push harder than we thought we could. We practice skills with intention because there’s something concrete to train for.

We compete with the room.
We compete with the leaderboard.
But mostly, we compete with our past and future selves.
Year over year, you get to see tangible proof that you’re stronger. More skilled. More resilient. That is rare. That is powerful.
Moving for health is essential. We love that. We believe in that.

But sometimes having a goal - something that makes your heart beat a little faster - training alongside other humans who are equally invested, and then celebrating it all together… is better.

If you’re on the fence, this is me asking you to get off it.

Sign up.
Lean in.
Let’s make this a season.

Coach Ixchel Avirama

@CrossFit

[CrossFit NYC @CrossFitNYC]

After 19 incredible years and 15,000 classes coached, Brian DeGennaro is still the heart of CrossFit NYC. A true legend whose dedication to our community and to CrossFit continues to inspire everyone. Read Emily Beers' feature on his journey: https://t.co/RAzInxEWcN @CrossFitNYC
@morningchalkup @CrossFit

[CrossFit NYC @CrossFitNYC]

@CrossFit @jamesohobart Bravo!

[CrossFit NYC @CrossFitNYC]

@Meta - your AI decided we are not real! What can we do?

[CrossFit NYC @CrossFitNYC]

Strength
Deadlift 5×5, across (aim to load 2.5 – 5 lbs heavier than last week across all sets)

Conditioning
Complete 4 rounds of 90 second AMRAP:
5 Strict Pull Ups (Rx+ 3 Bar Muscle Ups)
7 Hang Power Cleans… https://t.co/dPkVCLyXPc

[CrossFit NYC @CrossFitNYC]

“Warping 2.0”
35 minute partner AMRAP:
80 Med Ball Cleans (20/14)
60 Med Ball Step Ups (30/side)
80 Kettlebell Push Press (40/side, 24/16)
60 Burpee Box Jumps (24/20) @ CrossFit NYC https://t.co/28ymfqGJIO

[CrossFit NYC @CrossFitNYC]

Strength
Deadlift 5×5, across (2.5-5 lbs heavier than prior week)

Conditioning
Complete 3 rounds of 2:30 minute AMRAP:
15/12 Calorie Row
12 Toes to Bar
AMRAP Alternating Hang Dumbbell Snatch with Remaining Time… https://t.co/7e3upaLfDr

[CrossFit NYC @CrossFitNYC]

Strength
Back Squat 5-5-3-3-2-2, building

Conditioning
Complete 2 rounds of 4 minute AMRAP:
750/600 m Row
Wall Balls with Remaining Time (20/14)
Rest 4 minutes @ CrossFit NYC https://t.co/Gh6efJwfkd

[CrossFit NYC @CrossFitNYC]

This Sunday!💦🏳️‍🌈
OUT-FIT Manhattan is this Sunday. The All Level Workout is an event for lgbtq+ athletes and allies. Head over to our blog to learn more and get signed up!… https://t.co/1EMdPAYhjS

[CrossFit NYC @CrossFitNYC]

Strength
Deadlift 5×5, across (2.5 – 5 lbs heavier than prior week)

Conditioning
2 rounds for time
25 Box Jump Overs (24/20)
25 Hang Power Cleans (115/75) @ CrossFit NYC https://t.co/08v2oUTNxX

[CrossFit NYC @CrossFitNYC]

Strength
Back Squat 6×3, building

Conditioning
12 minute AMRAP:
60/50 Calorie Row
30 Deadlifts (185/135)
60 Wall Balls (20/14) @ CrossFit NYC https://t.co/pycywUS6cd

[CrossFit NYC @CrossFitNYC]

Congratulations to 28th st members, Jennifer and Daniel, who were engaged last weekend! You may have seen them practicing acrobatics before or after class. Fellow CFNYC member, Craig B, captured this special moment… https://t.co/xCXKV90O5G

[CrossFit NYC @CrossFitNYC]

Strength
Deadlift 5×5, across (2.5 – 5 lbs heavier than last week)

Partner Conditioning
12 minute AMRAP:
5 Hang Power Cleans (95/65)
5 Burpee Box Jump Overs (24/20) @ CrossFit NYC https://t.co/NkzNAcQsmL

[CrossFit NYC @CrossFitNYC]

Strength
A. 20 minute EMOM:
M1 – M5: Clean Pull + Hang Muscle Clean + Push Press
M6 – M10: Clean Pull + Hang Power Clean + Push Jerk
M11 – M15: Clean Pull + Hang Squat Clean + Push Jerk
M16 – M20: Clean and Push… https://t.co/ZSrMkY5iZt

[CrossFit NYC @CrossFitNYC]

CFNYC Programming: Winter into Spring
Training Cycle Dates: Sunday 2/16 – Saturday 3/28/20 (6 weeks)

We spent the last 6 weeks diving deep into some of the fundamentals of CrossFit and we are very happy with the… https://t.co/q5bEC7k6oK

[CrossFit NYC @CrossFitNYC]

Strength
A1. Chest to Wall Handstand Hold, 3 sets of 10 seconds shy of failure
A2. Hanging L-sit, 3 sets of 10 seconds shy of failure
A3. Kettlebell Pike Overs 3×8-10/side

Conditioning
21-15-9 reps for… https://t.co/u9BnA0w6UX

[CrossFit NYC @CrossFitNYC]

Strength
Deadlift: Build to a 3 Rep Max

Conditioning
15 minute alternating EMOM:
M1: ME Single Arm Overhead Reverse Lunges (50/35)
M2: ME Alternating Single Leg V-Ups
M3: ME Box Jump Overs (24/20)
M4: ME Assault… https://t.co/PkQ5Dn2cvk

[CrossFit NYC @CrossFitNYC]

“Bad Trouble”
6 rounds of 3 minute AMRAP:
(Buy In: 10 Toes to Bar)
40/35 Calorie Row
40 Box Jumps with step down (24/20)
20/side Kettlebell Push Press (24/16)

Rest 3 Minutes

Note: Pick up where you left off each… https://t.co/tZiKNNYwG9