WEEKLY PROGRAMMING
Ben Foster
October 15, 2023
Week # 6 of 6 Monday 10/16/2023 Strength A1. Back Squat, 9-7-5-3, building A2. Ring Row (Rx+ Feet Elevated and/or Weighted), 4 sets of 10-12
Here is what we found…
Week # 6 of 6 Monday 10/16/2023 Strength A1. Back Squat, 9-7-5-3, building A2. Ring Row (Rx+ Feet Elevated and/or Weighted), 4 sets of 10-12
CrossFit NYC is pleased to announce Black Box Hyrox, a strength program for runners.Hyrox is becoming known as “The World Series of Fitness Racing”In 2023 there will
Week # 5 of 6 Monday 10/9/2023 Strength A1. Back Squat, 15-12-9-6, building A2. Ring Row (Rx+ Feet Elevated and/or Weighted), 4 sets of 10-12
Schedule Change for Columbus Day, Monday October 9:
Week # 4 of 6 Monday 10/2/2023 Strength A1. Back Squat, 9-7-5-3, building A2. Ring Row (Rx+ Feet Elevated and/or Weighted), 4 sets of 10-12
Week # 3 of 6 Monday 9/25/2023 Strength A1. Back Squat, 12-10-8-6, building A2. Ring Row (Rx+ Feet Elevated and/or Weighted), 4 sets of 10-12
Week # 2 of 6 Monday 9/18/2023 Strength A1. Back Squat, 9-7-5-3, building A2. Ring Row (Rx+ Feet Elevated and/or Weighted), 4 sets of 10-12
12:15 PM Saturdays at CrossFit NYC Flatiron During the next programming cycle, we will be running the 2013 CrossFit OpenWOD at 28th Street on Saturday’s (in place of
Week # 1 of 6 Monday 9/11/2023 Strength A1. Back Squat, 10-8-6-4, building A2. Ring Row (Rx+ Feet Elevated and/or Weighted), 4 sets of 10-12
Interim Week # 1 of 1 Monday 9/4/2023 Strength A1. Handstand Practice (Rx+ Handstand Walking) A2. Box Elevated Pistol Squat (Rx+ = 31X1 Tempo) Conditioning
